Pikes Peak Ascent Training Plan: 20 Weeks, Intermediate, Running Power
Prepare specifically for the Pikes Peak Ascent with a structured 20-week running power training plan for established trail runners who want a strong performance. It develops threshold, climbing strength, downhill durability and race-specific endurance for the demands of the Pikes Peak course.
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 4-5 times a week (about 4-5 h), have raced a trail half marathon or 20-30K, and run an easy 75 min long run.
Your 20 Weeks
- Phases: Preparation week 1, Base weeks 2-6, Build weeks 7-13, Specific weeks 14-18, Taper week 19, race week 20.
- Weekly: 5 runs and 2 strength sessions, about 4.6 h rising to 6.9 h of running.
- Long runs: 1h15 to 2h30.
- Climbing: about 850 m rising to 2100 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.
Running Power Training
Every run is prescribed as % of your Critical Power, with a CP test in week 1 and retests later. Power guides climbs, threshold and interval work precisely; workouts explain when power is less useful (steep descents, very technical ground). Works with Stryd, COROS and Garmin power.
Also Available
This plan is also available in Beginner Heart Rate, Intermediate Heart Rate 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.