Keely's Black Canyon Hill Session
Workout - Keely's Black Canyon Hill Session
- 15min @ 11'45''/mi
- 3 lots of:
- 0.0mi @ 9'00''/mi
- 0.0mi @ 7'30''/mi
- 15min @ 12'45''/mi
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Want to see how Keely Henninger trained for gold at the 2023 Black Canyon 100K? Aravaipa Running’s breakdown captures her full race prep—and we’ve extracted a workout you can run this week. For the complete picture, watch the full video.
Key Points:
- Her 8-week training block stacked 95–100 mi weeks with consecutive long runs, conditioning her legs for desert conditions and technical descents.
- High-intensity work gave way to tempo efforts on uphills and deliberate downhill training, easing the toll of elevation gain on race day.
- Body signals matter—Keely watches her “stress bucket” (training + work + life) and values smart running over volume alone.
- Fueling follows a formula: gels every 20–30 min, liquid calories on standby for heat, and pre-scouted aid-station stops.
Workout Example: (All distances in miles)
Tempo Hill/Downhill Session (2–3 hrs total)
- Warm-up: 1 mi easy, mixed terrain
- Main set: 6–8 mi at steady tempo effort (≈80% max HR) on long uphills, emphasizing steady effort over raw speed.
- Downhill work: Follow each uphill with 2–3 mi of controlled, quick descending to sharpen leg turnover and build downhill confidence.
- Cool-down: 1–2 mi easy, flat terrain.
- Optional: finish with 1 mi of strides at race pace on flat ground.Scale to your fitness level—think 10 mi for a midweek outing or 20+ mi for a weekend push.
Closing Note: Test this workout this week, dial in your paces through the app, and keep tabs on that stress bucket. You’ll arrive at Black Canyon stronger and sharper. 🚀