Ultra Hill Strength Builder
Workout - Ultra Hill Strength Builder
- 15min @ 7'00''/km
- 3 lots of:
- 10min @ 9'00''/km
- 3min rest
- 15min @ 7'00''/km
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Intro: This article distills How I Train for an Ultramarathon: 3 Essential Training Tips from Lee Grantham. The full video is well worth your time, but we’ve extracted the actionable pieces so you can try this training session in the coming days.
Key Points
- Scout your target race – distance, elevation gain, expected weather, altitude, and spacing between aid stations. This information becomes the foundation for your pacing and fueling strategy before you even start training.
- Train in race-like conditions – tackle long runs on terrain that mirrors your course (same grades, altitude, heat) and rehearse the exact nutrition you’ll consume on event day.
- 12‑week training structure – establish a fitness base, then emphasize extended uphill efforts (20‑25 km, with one 35 km peak run), incorporate hill repeats on your race course, and taper for 10 days with short hill sprints to maintain leg strength.
Workout Example
- Long uphill run: 35 km on terrain averaging a 6–6.5 % grade at race-pace intensity. Consume 80 g of carbohydrate hourly (combine water, sports drink, and 2 gels) and practice refueling at the same aid-station intervals you’ll encounter during the race.
- Hill interval session (mid‑week): 3 × 10 min hill repeats at your race altitude, maintaining Zone 3 effort (hard but sustainable). Apply the same hydration and carb intake strategy as your longer runs.
Practical Tips to Try Today
- Identify your race’s elevation profile and aid-station positions; create a pacing strategy that accounts for slowdowns at higher elevations.
- Find a local 20 km hill route matching your race gradient and practice drinking 250 ml every 30 min while taking a gel.
- For the coming week, fit a 10‑minute hill repeat (Zone 3) into your training to preserve leg responsiveness as taper approaches.
Closing Note: Test these methods, adjust paces and fueling to match your fitness in the Pacing app, and commit to your training plan. The structure is in place—execute the work and deliver your best ultramarathon performance.