Tips for Training
So what does one do to train for a course that begins at 6,295' above sea level and gains one and half miles vertically (and then loses that in the Marathon)?
What it all comes down to is this: if you are planning on running the Ascent only, treat it like you would a tough “flatland” marathon. Run trails — preferably trails with grade. If you don’t happen to have a mountain nearby that comes close to Pikes Peak in elevation gain, then include in your training schedule a treadmill routine with the treadmill set at around 12-15%. To help prepare for the 16 Golden Stairs, roughly 1/3 mile from the summit, do step-ups on benches or vehicle bumpers at the end of some of your longer training runs.
As for the descent portion of the Marathon train on some rather steep downhills, and force yourself to stay smooth. In the long run, it will be to your advantage as you will not fry your quads. That, in turn, will prevent muscle fatigue and will help prevent falls and tripping.
How can someone who lives at a lower elevation prepare for the reduced level of oxygen? The effect of altitude that accompanies these races will affect each person differently. However, there is no denying that those who live and train at higher elevations will have, in most cases, an advantage. Exercise physiologists have determined that, for the general population, it takes 10 - 14 days for the body to begin adapting to lower levels of oxygen in the air. However, don’t let that deter you from participating in these races. Every year, more than half of the race participants reside outside the Mountain States region and will arrive only a day or two prior to the race and do well. This even includes some top finishers.
Marathon record holder, Matt Carpenter created Skyrunner.com back in the late 90's as a source of training news and race information. Some information is still relevant today head to skyrunner.com for more details.
What it all comes down to is this: if you are planning on running the Ascent only, treat it like you would a tough “flatland” marathon. Run trails — preferably trails with grade. If you don’t happen to have a mountain nearby that comes close to Pikes Peak in elevation gain, then include in your training schedule a treadmill routine with the treadmill set at around 12-15%. To help prepare for the 16 Golden Stairs, roughly 1/3 mile from the summit, do step-ups on benches or vehicle bumpers at the end of some of your longer training runs.
As for the descent portion of the Marathon train on some rather steep downhills, and force yourself to stay smooth. In the long run, it will be to your advantage as you will not fry your quads. That, in turn, will prevent muscle fatigue and will help prevent falls and tripping.
How can someone who lives at a lower elevation prepare for the reduced level of oxygen? The effect of altitude that accompanies these races will affect each person differently. However, there is no denying that those who live and train at higher elevations will have, in most cases, an advantage. Exercise physiologists have determined that, for the general population, it takes 10 - 14 days for the body to begin adapting to lower levels of oxygen in the air. However, don’t let that deter you from participating in these races. Every year, more than half of the race participants reside outside the Mountain States region and will arrive only a day or two prior to the race and do well. This even includes some top finishers.
Marathon record holder, Matt Carpenter created Skyrunner.com back in the late 90's as a source of training news and race information. Some information is still relevant today head to skyrunner.com for more details.
Official Training Partners
Fleet Feet Colorado Springs is the official run specialty store partner of the Pikes Peak Ascent & Marathon. Fleet Feet COS offers in-person training programs for beginner to seasoned runners.
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Sundog Running is the official Pikes Peak Ascent & Marathon coaching service. Sundog Running provides virtual, online, and personalized run coaching services. Reach out to Sundog for a personalized training plan for either of our races. They work with athletes of all experience levels, backgrounds and schedules.
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Incline Club is a free community group that meets in Manitou Springs to train for the Pikes Peak races. Group runs begin weekly in November until race day in September. Check out their website for more details.
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Pikes Peak Marathon