Mountain Legs Race Simulation

Workout - Mountain Legs Race Simulation

• 12min @ 8'00''/km
• 14.0km @ 6'50''/km
• 7min rest
• 14.0km @ 6'50''/km
• 10min @ 9'00''/km

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Intro

From Ben Parkes, here’s what went down in “Trail Running In Gran Canaria - Training for Trans Gran Canaria 128k - Ben Parkes S2 E3”—a video well worth your time. We’ve distilled the essentials so you can tackle this session right away. For the full picture, definitely check out the complete video.

Key Points

• Scout the route first: get out on the actual trail before race day, test the technical passages, and try your gear (shoes, poles, jackets) in real conditions.
• Elevation targets: shoot for roughly 1,500 m of vertical across roughly 28 km (≈ 17 mi) to replicate the race terrain.
• Refuel at the midway point: leave your car at the turnaround, restock your water and nutrition, then head out for the second half.
• Pace management: expect moving speeds around 6:50 min/km (≈ 10:50 min/mi) on mixed ground.
• Fuel strategy: strawberry gels, bananas, nuts, and water; bring a light layer for higher elevations.

Workout Example

• Total distance: 28 km (≈ 17 mi) with 1,500 m of climbing.
• How it works:
  1. First lap: ascend one side of the peak, hit the turnaround at ~14 km (≈ 8.5 km out) and head back to your car.
  2. Refuel break: grab water and eat something (banana, nuts, gel).
  3. Second lap: repeat on the opposite side, same turnaround distance.
• Aim for: ~6:50 min/km, or adjust based on what feels right for you.
• What to bring: trail-ready shoes, poles if you like them, and clothes you can layer as conditions change.

Closing Note

Take this climb-heavy workout, adapt the distance or speed to fit your plan, and grab the Pacing app to dial in your own targets—enjoy the trail!

References

• Trail Running In Gran Canaria - Training for Trans Gran Canaria 128k - Ben Parkes S2 E3 - YouTube (YouTube Video)