This plan is designed for those targeting a multi-day mountain running goal like the Via Valais, the Tour d'Mont Blanc or the Haute Route. These are challenging runs with major elevation gain and loss for 5 to 9 consecutive days. You'll want to have a very good running base with the ability to handle 40 mile (65km) weeks to start and build to 70 mile (110 km) in the biggest week. Speed is not necessary in these runs but durability is.
This plan includes the same proven gym-based circuit style muscular endurance strength workout as is used in Mike Foote's Big Vert plan. It is used to build muscular endurance and enable you to handle the high climbs and descents, day after day. The muscular endurance work is used 1x/week in a progression for the first 9 weeks before moving to more traditional long uphill interval workouts for the next 7 weeks. Another specific leg strength workout progresses through the first 10 weeks before transitioning into short and hard uphill intervals for the remaining weeks. While hilly terrain for your basic running training is ideal, it is not necessary. You can substitute a treadmill (even better, an incline trainer) to simulate the uphill running.
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Happy Training,
The Uphill Athlete Team
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