How much elevation should I aim for each week?
Well, there’s no need to work in absolute numbers. Instead, try to mimic elevation change per 10km.
For example, UTMB is 171km with 10 000m D+-. This means 584m D+/D- per 10K. Try to achieve this in your endurance and steady-state runs. If necessary by doing hill repetitions…
So, in our training plans, we also don’t add specific “hill repeat workouts”. We do however make suggestions with respect to D+ per session and per week (see also race readiness report).
Living in a flat area, coach Karel combines hill repeat sessions at home in the preparation phase while doing some weekend trips or training camps in areas with more elevation closer to the A-race.
This way he can run longer ascents and even more importantly longer descents.
How much elevation should you aim for in training?
Comments
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There is no option to tell the plan you can go on those weekend trips to places with more elevation. So it doesn't take that into account and only provides runs with like 150m of elevation…
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