Seth DeMoor's Mountain Power Hills

Workout - Seth DeMoor's Mountain Power Hills

• 15min @ 6'30''/km
• 6 lots of:
  • 3min @ 5'30''/km
  • 2min rest
• 15min @ 7'00''/km

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Intro: Seth James DeMoor walks through his approach to Training Plan Design with Mileage & Vertical Goals in this video. The concepts are solid, and you can put one of the workouts into practice right away. For the complete breakdown and additional context, watch the full video.

Key Points:

• Structure your plan around training blocks that culminate in a peak race or FKT attempt, adjusting whenever races fall through.
• Build from three core elements: distance, vertical gain, and terrain (rock, trail, road surfaces).
• Lean into what you enjoy: long mountain runs, significant elevation work, and skip the sessions that drain you (track work, cross-training alternatives).
• Stick with what works—the extended long-run focus that got you to the top of Pikes Peak remains your best asset.
• Work in speed-hill repeats to handle the shorter distance of your target race (17 mi versus 26 mi) while sharpening leg speed.
• Use a straightforward 6–4–3 taper schedule: 6 miles three days out, 4 miles two days out, 3 miles the final day.

Workout Example:

• Weekly mileage: 115 miles per week across three consecutive weeks.
• Vertical gain: 8,000–10,000 feet for weeks one and two, stepping down to 6,000–8,000 feet in week three.
• Long run focus: Target 2+ hour efforts (roughly 20–22 miles) on mountain terrain to expand your aerobic capacity.
• Speed-hill sessions (11th, 19th, 25th): One-hour hill repeats or FKT-style climbs on nearby peaks (like Beerstat, Mountain Princeton).
• Taper week (Oct 1 onward): 6 miles Thursday, 4 miles Friday, 3 miles Saturday—an easy run before attempting the Boulder Skyline Traverse FKT (17 miles, 5,500 feet of climbing).
• Recovery protocol: Daily foam rolling, massage, stretching, and occasional strength sessions to avoid injury.

Closing Note: Try this mileage-and-elevation-based approach, adjust the target paces using recent runs from your Pacing app, and have fun with the training. Get out there and send those FKTs. 🌄

References

• My Training Plan Process with Mileage & Vertical Goals - YouTube (YouTube Video)