Vertical Kilometer Training

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  • #23670

    warren.m.meyers
    Participant

    Hi Uphill Athlete,

    I have some questions about VK training/race preparation. There isn’t a lot of advice online and other than “going uphill a lot, quickly” and I didn’t see much on it in your new book. These events are relatively short and I’m curious about the ratio of low vs high intensity training vs base strength work for preparation.

    I asked Scott briefly about this during your book tour stop in Vancouver and got some really great information: building a strength/ME base well before opting for intervals, but any elaboration on the this rationale would certainly be appreciated.

    A VK training plan on the site would be fantastic. And possibly also any tips if one only has access to mountains on the weekends, and only stairs/slopes with <100m gain during the week.

    PS, Thanks again for coming to Vancouver! Really awesome presentation and the book has been terrific so far.
    Best wishes,
    WM

Posted In: Mountain Running


  • Keymaster
    Scott Johnston on #23710

    Warren:

    Killian, Steve and I discussed putting special VK training into the book. In the end we decided against it since it is a bit of a niche event, one which most people do along with or on top of the longer distance races. Very few VK specialists exist.

    Since even the fastest Vk racers are going to be doing 35-40min of racing the same aerobic base that supports the longer distance races is also going to form the critical base for all the training. Much of this aerobic base work should be done on steep terrain, probably hiking with poles. If no mountains are available mid week then you’ll want to use a stair machine or incline trainer for some of this. As much as possible you need to model the terrain you will be racing on. During this base period I would recommend using the ME gym workout found in Training for the Uphill Athlete on p244. As explained in the book in depth (p240-244) the ME serves as a base for the high intensity interval training which comes later.

    When it comes to adding intensity this is where i think 30-30s will come in very handy since they allow higher tempo and speed. This high intensity interval work will be most effective when it stands atop a big aerobic and ME base.

    Thanks for coming to our talk in Vancouver. Glad you are enjoying the book.

    Scott

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