Mountain Strength Uphill Tempo

Workout - Mountain Strength Uphill Tempo

• 15min @ 6'30''/km
• 25min @ 5'30''/km
• 10min @ 7'30''/km

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Intro: Here’s what you need to know about THE SAGE RUNNING MOUNTAIN‑ULTRA TRAINING PLAN! from Vo2maxProductions. The video is worth your time, and we’ve pulled out the key takeaways so you can start applying it right away. Watch the full video for all the nuances and inspiration.

Key Points

• A 16-week advanced program tailored for 50 km to 50 mi mountain ultras, extending up to 100 km events.
• Peak training weeks reach 65–80 mi (roughly 100–130 km). The structure separates hill/mountain work from flat runs and uses time-based targets for weekday sessions.
• Comes with a training guide you can download, featuring treadmill hill routines with specific grade percentages, vertical-gain breakdowns, hill-hiking guidance, and a strength component.
• Works for both kilometers and miles; you set your own vertical-gain targets based on where you’ll be training.

Workout Example

• Mountain run: A 10 mi technical effort finishing around 2 hours 30 minutes (scale to your fitness). The guide’s pace markers help you stay controlled and prevent pushing too hard.
• Treadmill hill session: 20–30 min at 8–10% grade, done at your tempo effort (typically 15–20 sec per km slower than flat tempo). Follow with a downhill cooldown on actual terrain, or recreate a gentle decline on the treadmill.
• Strength work (weekly): A core and lower-body routine from the guide—think single-leg squats, step-ups, farmer carries.

Closing Note: Take the Sage Running Mountain-Ultra plan for a spin, customize the paces and vertical gains to match your terrain in the Pacing app, and embrace the mountain challenge! 🌄

Check out the full Vo2maxProductions video to dig into the complete program and get extra motivation.

References

• THE SAGE RUNNING MOUNTAIN-ULTRA TRAINING PLAN! - YouTube (YouTube Video)