Pikes Peak Ascent Training Plan: 20 Weeks, Beginner, Heart Rate
Prepare specifically for the Pikes Peak Ascent 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
21.4 km (13.3 mi) uphill only from Manitou Springs to the summit of Pikes Peak (4,302 m), about 2,380 m (7,800 ft) of climbing on Barr Trail at an 11% average grade. 6:30 h summit cutoff. Road, then Barr Trail through forest to Barr Camp, then loose gravel above treeline and the steep switchbacks near the summit.
Who It Is For
You run 3 times a week (about 2.5-3 h), can run 60 min continuously and have finished a 10K or short trail race.
Your 20 Weeks
- Phases: Preparation weeks 1-2, Base weeks 3-7, Build weeks 8-13, Specific weeks 14-18, Taper week 19, race week 20.
- Weekly: 4 runs and 2 strength sessions, about 2.8 h rising to 5 h of running.
- Long runs: 1h00 to 2h15.
- Climbing: about 400 m rising to 1100 m a week (the course averages 111.3 m per km).
- Race-specific: long climb repeats, sustained uphill threshold, run-hike practice, 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: Marathon. 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.