Pikes Peak Ascent Simulation
Workout - Pikes Peak Ascent Simulation
- 15min @ 6'30''/km
- 4 lots of:
- 10min @ 5'30''/km
- 4min rest
- 6 lots of:
- 3min @ 4'30''/km
- 1min rest
- 15min @ 7'00''/km
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Seth James DeMoor breaks down mantras and mountain training in “Words I repeat while Running + Pikes Peak Ascent Workout.” This summary pulls the key takeaways so you can start the workout today. The full video has all the context you’ll need.
Key Points:
- Your final hard session arrives 2 weeks before Pikes Peak Ascent, marking the intensity block before you ease down for race day. Pre-race sharpening is a vital part of any training plan. Tapering means reducing volume while keeping intensity high until the final week—the same approach works for mastering the 10K as it does for ultrarunning.
- Travel light: handheld bottle, two gels, GoPro, debit card if you want a snack. Skip music and your phone so you’re training the mental side of race conditions.
- Use mantras like “eyes up, quick feet, pump your arms” and “float, don’t fight” to lock in your form on sustained climbs.
Workout Example:
- Ascent – Cover 13 mi (≈21 km) climbing Pikes Peak via the race course, gaining ≈20 800 m of elevation.
- Descent – Head back down 3 mi (≈5 km) until you reach the tree line at ≈11 800 ft.
- Fartlek – Starting from tree line, push back to the summit using 3 min on / 1 min off intervals for 8 rounds at hard effort, then jog the remaining distance to the top. Why this workout style builds fitness is detailed in our mastering interval training guide.
- Total adds up to ≈ 19 mi (≈30 km) with ~20 800 m of elevation gain.
Practical Tips:
- Run without sound—no music or podcasts. Let your mantra be your companion.
- Keep your load minimal: handheld, water, gels.
- Scout a secure stash spot if you need to leave gear (like a water bottle) during the fartlek portion.
- Match your pace to your current race effort, or use the Pacing app to find your speeds. Hard repeats done when you’re already tired make a real difference. Though this example is mountain-specific, the interval framework appears in mastering 5K speed training as well, showing how strength and speed training feed each other.
Closing Note: Run this mountain workout, modify the intervals and distances in the Pacing app to match your pace, and lean on those mantras. You can handle this—keep pressing upward.