Mountain Runner's Speed Session

Workout - Mountain Runner's Speed Session

• 10min @ 8'00''/km
• 2 lots of:
  • 0.0mi @ 4'50''/mi
  • 2min rest
• 3 lots of:
  • 1.0km @ 4'00''/km
  • 2min rest
• 4 lots of:
  • 200m @ 3'20''/km
  • 1min rest
• 10min @ 8'00''/km

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Intro: Curious about Best View in Chiang Mai | Training for CCC - 2/15 from Harry Runs? We’ve pulled together the key takeaways so you can tackle this workout right away. Watch the full video for a complete breakdown.

Key Points:

• Maintain weekly mileage at roughly 130 km while reducing vertical gain during early-week sessions (around 2,500 m) to safeguard your ankles.
• Alternate long mountain runs with shorter, high-intensity track work to build leg turnover and race-day confidence.
• Build in active recovery—easy-paced runs on flat ground, short 10 km loops—to preserve fitness without exhaustion.
• Stay attuned to your body’s signals: any swelling or fatigue in the ankles? Choose gentler terrain or stick with flatter routes.

Workout Example:

• Track speed session (Tuesday) – 38 minutes total:
  • 2 × 1-mile repeats at roughly 4:47 / 4:54 per repeat
  • 3 × 1 km efforts (around 4:00 per effort)
  • 4 × 200 m fast repeats (roughly 1:00 per repeat)
  • Easy jog recovery between efforts, total distance ~5 km.
• Long mountain run (Saturday) – 26 km along the ridge, approximately 3 hours 11 minutes, roughly 1,300 m of elevation, average 7:19 per km.

Practical Tips to Try Right Now:

• Set a ceiling on hill climbing (for example, no more than 2,500 m) during the final push before race week.
• Add one speed session per week: 2 × mile + 3 × 1 km + 4 × 200 m, adjusting speeds based on current condition.
• After long trail outings, refuel with something simple—banana, coconut milk, and ice—to replenish carbs and protein.
• Monitor your heart rate (target ~125 bpm) when navigating mixed terrain to maintain an easy effort level.

Closing Note: Grab a map, input your paces into the Pacing app, and try this mixed-terrain routine. Feel free to adjust intervals and distance to match your training plan. Stay safe, enjoy the run, and go find those views!

References

• Best View in Chiang Mai | Training for CCC - 2/15 - YouTube (YouTube Video)