Vertical Reset Run

Workout - Vertical Reset Run

• 10min @ 7'00''/km
• 13.0km @ 6'50''/km
• 7min @ 7'30''/km

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Intro

Seth James DeMoor covers “Marathon Training with Vertical Gain” in a helpful video. We’ve summarized the key takeaways so you can implement this run immediately. The full video has deeper context if you want to explore further.

Key Points

• Vertical gain through hills or mountains functions as a constructive reset—softer terrain, altered muscle and tendon engagement, and enhanced red blood cell generation at elevation.
• Schedule 2–3 trail or mountain runs monthly (roughly every other week) as easy-paced sessions, not high-intensity work.
• Cut back on vertical gain training as your race date approaches to preserve freshness heading into a flat-road marathon.
• Establish a weekly vertical-feet goal (1,800 ft on your long run, for instance) with the same intentionality you apply to distance and tempo work.

Workout Example

• Distance: 8 miles (≈ 13 km) on a trail with approximately 1,800 ft of vertical gain.
• Pace: Around 11 min/mile at an easy, conversational effort level.
• Frequency: 1–2 times monthly during a marathon training block, preferably scheduled as an easy day (every other week).
• Goal: Use the trail run as a low-impact, recovery-centered long run while still incorporating uphill stimulus.

Practical Tips

1. Track vertical feet in your weekly plan—establish a concrete target (2,000 ft weekly, for instance) and record it through a training app.
2. Run on soft surfaces (trail, dirt paths) to minimize stress on your joints.
3. Combine with strength and plyometrics in the gym to handle the added climbing demands.
4. Consider elevation: if possible, seek higher elevation for training (8,000 ft, for example) to stimulate red blood cell production.
5. Reduce vertical volume as you move toward your target marathon (flat terrain, 12-week timeframe).

Closing Note

Test out this vertical-gain long run and customize the distance and gradient to fit your paces through the Pacing app. You’ll build strength, stay fresh, and arrive race-ready for your flat-road marathon. Best of luck out there!

References

• Marathon Training with Vertical Gain - YouTube (YouTube Video)