Pikes Peak 3-2-1
Workout - Pikes Peak 3-2-1
- 5min @ 12'00''/mi
- 0.0mi @ 9'30''/mi
- 0.0mi @ 8'30''/mi
- 0.0mi @ 13'00''/mi
- 5min @ 12'00''/mi
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This is a quick breakdown of Vo2maxProductions’ “Pikes Peak Marathon Training: Summit Workout and Views”—the full video offers rich context. Here’s the workout itself and the training approach behind it, so you can try it yourself.
Key Points:
- Extreme altitude (≈14,000 ft) and the notorious “Death Zone” (>13,000 ft) come with their own set of demands: your body fights for oxygen, which changes how you breathe, manage fluids, and regulate your pace.
- Sage’s 3‑2‑1 mountain interval—3 mi downhill, 2 mi uphill, 1 mi downhill—builds strength in both directions: you’re developing power on climbs and control on the way down.
- With ≈7,000 ft of elevation in the first 8 mi, fueling and hydration aren’t optional. Plan for electrolytes and calories from the start.
- Technical sections like the “golden stairs” require shoes that grip and support your foot, plus focused footwork on descents.
Workout Example:
3‑2‑1 Mountain Interval (≈6 mi total)
- 3 mi downhill – controlled, easy effort to recover and work the legs.
- 2 mi uphill – hard, steady effort (aim for ~85 % max HR) to build climbing strength.
- 1 mi downhill – easy cool‑down, focus on quick, safe footwork.Pick a high‑altitude trail (or use a treadmill incline to simulate the effect). Drink steadily—water and electrolytes—and aim to finish the uphill portion in under 42 minutes if you can.
Closing Note: Try the 3‑2‑1 on your local hills, then adjust the paces in the Pacing app to match your fitness. Stay focused on technique, keep your footing sharp, and aim higher.
References
- Pikes Peak Marathon Training: Summit Workout and Views | Sage Canaday Running - YouTube (YouTube Video)