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Fun Fact!
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Will Baldwin SunDog Running, the official coaching partner for the Pikes Peak Marathon  You don’t need to live at altitude or have access to big climbs outside your back door to train for Pikes Peak. Most race participants don’t! But with the right strategy, consistency, and a little creativity, you can effectively train for Pikes Peak from wherever you are! I’m Coach Will Baldwin, from SunDog Running, the official coaching partner for the Pikes Peak Marathon. Every year we help road runners, trail runners, first timers, and returning athletes get ready for this brutal and beautiful challenge. From altitude, climbing, terrain and fueling, there’s a lot to consider. Let’s jump into how to train smart so you feel confident and ready when race day comes around. When planning your training, remember to include long runs that simulate the terrain and challenges you’ll face as you train for Pikes Peak.
Timing of arrival: pros and cons Incorporating climbing into your training program is essential for those who want to train for the Pikes Peak Marathon and Ascent. Another common question around altitude is “When is the best time to fly (or drive) in?”. Many participants arrive close to race day due to logistical reasons. Some show up at this time hoping the effects of altitude don’t hit them until after the race. Although this may work for some, others feel the effects right away. Other participants come a week or two early to give themselves time to acclimate. Giving yourself time to do a few runs up high can improve your mental state and preparedness, but it can also wear you down if you don’t respond well to altitude. The extra time can provide logistical and scouting benefits, but likely won’t make a significant difference in adjusting to the altitude, as that generally takes a longer time period. Whether your strategy is to show up close to race day or arrive ahead of time, there are pros and cons. So don’t stress if one or the other works best with your schedule. Remember, the more specific your training to simulate the race, the better prepared you’ll be. Fueling for success How you fuel your body before and during the race is another factor that can greatly impact how you handle the altitude. If you get behind on carbs, fluids, and electrolytes, everything starts to unravel. Create a fueling plan ahead of time that focuses on getting at least 60g of carbohydrates per hour and staying on top of hydration and electrolytes during the race.  Simulate the climb, even if you don’t have one Pikes is steep, and it’s long. The grade averages around 11%, and most runners are climbing for several hours. It can be hard on your calves, achilles, lower back and hip flexors. Getting your body used to being in climbing position helps you stay relaxed, avoid injury, and move efficiently on race day. The biggest mistake I see is people hammering these sessions too hard early on. It’s better to go easy for a longer period than to destroy yourself in 20 minutes and be toast the rest of the week. You’re going to be climbing for hours on race day, so the goal is to accumulate time, consistently, week after week. Equipment to use: treadmills and stair climbers Start with one day per week to focus on vertical-specific training. If you have access to a stair climber or incline treadmill, either one will get the job done. As you progress in your training, work up to vertical training two or three days per week. Each of these movements prepares you for what you’ll face when you train for Pikes Peak. On the treadmill, the focus should be on incline, not pace. Increase the incline as steep as you can while still jogging — the goal is to accumulate minutes climbing. If you can hold a jog at 6-8% incline, that’s great. Over time, push the incline higher. Same idea on the stair climber: steady, consistent climbing with a zone 2 feel (about a 5 out of 10 effort). The more you can stack up 45–60 minute sessions, the better you’ll feel when the race hits.  Outdoor training: find the right grades to train on The race has a mix of grades, mostly in the 7–14% range, so I always encourage runners to scout routes with sections that mimic that climb. Look for a trail or climb near you with that kind of steepness even if only for a short section. Hit it a couple times and repeat sections. Get creative with loops. Use Strava, AllTrails, and local running groups to find routes that have the kind of climbing you need. When you embrace the process, you’ll find joy in every step of your journey to train for Pikes Peak. Strength and movement prep for Pikes Peak Strength training is essential. Running up Pikes Peak is similar to doing a single-leg, weighted step-up workout for hours. If your back, calves, or hip flexors aren’t ready, you’re going to feel it — probably before you even get to treeline. The good news? You don’t need a gym membership or a complicated plan, just a few key movements and a little consistency. You Don’t Need the Perfect Mountain — You Just Need a Plan I’ve coached runners from sea level, flat cities, and treadmill-only setups who went on to crush Pikes — and not just finish it, but enjoy it. If you’re consistent and willing to get creative, you’ll get stronger, more comfortable on the climbs, and more confident heading into race day. Use the below sample training plan when you’re already in the bulk of training but at least over a month away from race day. Stay consistent, listen to your body, and adapt workouts as needed. You’ve got this!
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Pikes Peak Marathon