Ultra Hill Power

Workout - Ultra Hill Power

• 12min @ 6'30''/km
• 6 lots of:
  • 2min @ 4'30''/km
  • 2min rest
• 12min @ 7'00''/km

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Intro

The Running Channel puts out solid content on How I Train For A 100K Ultramarathon. This breakdown lets you grab the workout and test it out today. For the full picture, dive into the video itself.

Key Points

• A 16‑week, 100 km training plan (featured at week 8 of 16) blends hill sessions, intervals, long runs, easy runs, and tempo work—similar to marathon prep, but with added hill focus for mountain ultras.
• Route-finding practice matters: use a Garmin GPS, carry a paper map and compass, and check your watch frequently to stay on course.
• Gym work & strength: two sessions a week targeting quads, hamstrings, and glutes, plus teaching classes to rack up extra volume.
• Hill power work: short, steep repeats (e.g., 750 m ascent) build muscle and speed on climbs.
• Downhill form: keep your eyes down the trail and think 2–3 steps ahead; this prevents trips and builds confidence.
• Eating & pacing: on shorter stretches (around 10 km), time-on-feet beats distance; carry snacks and something substantial for longer efforts.
• Recce logistics: plan your return route before doing an out-and-back recce, so you can add extra distance without getting stuck.

Workout Example (based on the video’s training approach)

Monday – Easy Run: 8‑10 km at conversational pace. Tuesday – Hill Interval Session: 6 × 2‑minute uphill repeats at 90% effort, jog back down; total hill time ~20 min. Wednesday – Rest or cross‑train (light bike or swim). Thursday – Tempo Run: 12 km total, 8 km at tempo pace (≈10‑15 seconds slower than 10‑km race pace). Friday – Strength Gym: 2 sessions (squat, lunges, core) focusing on legs and core stability. Saturday – Long Hill Run: 20‑30 km on rolling hills at 60‑70% max heart rate, focus on steady effort and navigation. Sunday – Recovery/Hike: 1‑2 h easy hike to reinforce foot‑to‑ground feel.

Closing Note

Put this mixed-modal ultra approach into practice, adjust paces and distances in the Pacing app to suit where you are fitness-wise, and make the most of those hills. Good luck out there. 🚀

References

• How I Train For A 100K Ultramarathon - YouTube (YouTube Video)