Manitou Incline Power Workout

Workout - Manitou Incline Power Workout

• 10min @ 9'30''/mi
• 0.0mi @ 7'12''/mi
• 3min @ 10'00''/mi
• 7 lots of:
  • 1min 30s @ 6'30''/mi
  • 1min rest
• 5min @ 10'00''/mi

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Intro

Looking for inspiration? Kofuzi’s Runner’s Weekend - Manitou Incline offers a solid template for your next high-altitude push. Below, you’ll find the workout’s core elements outlined and ready to adapt.

Key Points

• Start with 10 km (about 6.2 mi) at roughly 8:15 min/mi (easy effort) at altitude, then finish with 20 minutes of easy out-and-back running plus 4–5 strides.
• Plan a double-run day: 4 miles easy for recovery, followed by 10 km (6.2 mi) at 7:10–7:15 min/mi—a harder effort that mirrors 5K race pace while training at altitude.
• The centerpiece is the Manitou Incline stair workout: roughly 900 steps, ≈55 min climbing up, a 10-minute water break, then 40–45 min descending at a controlled pace. Water stops matter here.
• Consider altitude runs for moderate-to-hard efforts, pair easy runs with hills or stairs to build strength, and bring enough water on long climbs.

Workout Example

Day 1 – Easy Run
- Distance: 10 km (≈6.2 mi)
- Pace: ~8:15 min/mi (easy, altitude-adjusted)
- Finish with 20-min easy out-and-back + 4–5 strides.

Day 2 – Double Run
- First Run: 4 mi easy (recovery)
- Second Run: 10 km (6.2 mi) at 7:10–7:15 min/mi (harder effort, simulating 5K pace)
- Optional: 5–10 min easy jog after.

Manitou Incline Challenge
- Climb ~900 stairs (≈55 min up)
- 10-minute water break at the top.
- Descend (40–45 min) with controlled effort.
- Keep a water bottle handy, focus on steady breathing, and enjoy the views.

Closing Note Ready to give it a shot? Use the Pacing app to dial in paces that match your training zones, stay on top of hydration, and soak in the Colorado landscape while you train.

References

• Runner’s Weekend - Manitou Incline - YouTube (YouTube Video)