I'm gonna run a 5 miler race with roughly 950ft elevation gain,
what would the best way to train for this be?
I'm gonna run a 5 miler race with roughly 950ft elevation gain,
what would the best way to train for this be?
You do not say what the elevation profile looks like and what surface you are going to run on. 950ft over 5 miles is just 3.5% average, which is a rather modest climb for mountain running standards. The average, however, may not tell the full story: in some courses 950ft can be climbed in a single mile. In general, run long hills and, if some substantial section is >15%, practice running stairs and consider using poles.
If the trail is technical, practice running on trails, in particular downhill (if there are technical downhills).
So that would be a hill?
Substitute 1-2 workouts per week with mountain workouts:
Let's say you normally train like this:
1 fast long run
1 track
Rest easy /Steady
This becomes:
Week 1&2
1 mountain long run ideally on your race course or as similar as possible using race gear (poles, trail shoes)
1 track
Week 3
1 fast long run
1 hill Reps: 6x 3 min uphill jog down
Start week 1 again....
This is how I train for 20-30km trail races in the alps with 1500-2000meter climb/descent
I never tried todo 2 hill sessions per week, but if your quads can recover, why not...
Just run baby... Up.
Avoid moutains. Run some hills instead.
Basically, for something of only 950 ft of vert, I'd just train for it like a cross country race. If it's on single track, get some running done of single track obviously. Personally for actual mountain races, my main workouts is once or twice a week I'll tempo up a section of trail for 30+ minutes. And twice a week do some strides for turnover. It's more about strength, also on top of running, working out on a bike or Nordic skis will pay great dividends. Especially if you don't have much in terms of mountains or hills near you, I'd workout on a stairs and a bike a few times a week.
Just realizing this is 950ft not meters
:-)
In this case just hilly tempo should be enought, forget the poles :)
So that looks like1800 feet of climbing in 4 miles. About 8.5%
bump
bump
Some background reading on the hill:
Exactly.
What is this SHORT MOUNTAIN sh*t? Just call the damn thing a hill.
When you start at barely 600 ft altitude and end near 2400 feet in just a 5 mile stretch of road with several switch backs, that's easily considered a mountain here in the Midwest.
Exactly. It's just a bump.
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