Pikes Peak Marathon Training Plan: 20 Weeks, Beginner, Heart Rate
Prepare specifically for the Pikes Peak Marathon with a structured 20-week heart rate training plan for runners new to this distance. It builds the aerobic durability, basic climbing and descending strength and race-day routines you need to finish the Pikes Peak course strong and healthy.
The Race
42.2 km (26.2 mi) out and back from Manitou Springs to the summit of Pikes Peak (4,302 m), about 2,380 m (7,800 ft) up and down. Cutoffs at Barr Camp, A-Frame and the summit. Barr Trail on decomposed granite and loose gravel: a long climb above treeline, then a fast, relentless 21 km descent.
Who It Is For
You run 3-4 times a week (about 3.5-4 h), have finished a trail half marathon or 25K, and can run 75 min on trails.
Your 20 Weeks
- Phases: Preparation weeks 1-2, Base weeks 3-8, Build weeks 9-13, Specific weeks 14-18, Taper week 19, race week 20.
- Weekly: 4 runs and 2 strength sessions, about 3.6 h rising to 7.6 h of running.
- Long runs: 1h15 to 4h00, with back-to-back runs up to 1h30.
- Climbing: about 600 m rising to 1850 m a week (the course averages 56.4 m per km).
- Race-specific: long climb repeats, uphill threshold, heavy downhill durability, altitude guidance, a dress rehearsal.
- Strength: two RunForce 45-min sessions built in the TrainingPeaks Strength Builder (A: Force & Posterior Chain; B: Single-Leg & Mountain Durability), with a demonstration video for every exercise.
Heart Rate Training
Every run is prescribed in RunForce heart-rate zones (% of max HR), with a field check in week 1. Workouts explain how to use HR on climbs, heart-rate lag on short reps, cardiac drift and the effect of heat.
Also Available
This plan is also available in Intermediate Heart Rate, Intermediate Running Power versions. Other Pikes Peak plans: Ascent. Search "RunForce Pikes Peak" in the TrainingPeaks store.
Your Coach: Adrien Thévenet
Endurance coach since 2011, working with elite athletes, professional endurance athletes, major race winners, and a Spartan National Champion across road, trail, and mountain running.
RunForce is independent and is not affiliated with or endorsed by the Pikes Peak Marathon and Ascent. The race name is used only to identify the event this plan prepares you for.
Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-UESCA Ultrarunning
-RRCA Certified
-STRYD Power Coach
-ACE Certified
With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.