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Having a solid aerobic fitness base is an important prerequisite to becoming faster on vertical ascents, so consistency and volume should remain central to any training programme.
The goal here is to maximize how much oxygen your body can process and deliver to your working muscles. If it’s a trail race or a mountain run with big vertical ascents that you’re training for, then it’s also critical to focus on your lactate threshold. While it's a good general rule to match the gradients in your training to that of your event, it’s also important to mix it up so you're not hitting the same hill over and over again.
At least some of your training should be on terrain that’s similar to what your race will be on.
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Standing in shallow end, simultaneously sit back into water, treading with hands out to sides, and lift both legs together so that you fold at hips to create a wide V shape, with head and toes just above surface. Quickly bring knees to chest — or bring legs as straight as you can toward chest to make V less wide — then extend legs to return to V position.
In deep end, hold on to edge of pool with right hand so that body is perpendicular to edge; tuck knees into chest to place both feet flat (right stacked above left) against side wall of pool as high as possible. Maintaining hand grip throughout, jump feet off wall and extend legs as you engage abs to bring body as parallel to surface as possible in a side-plank position (left hip now stacked above right).

Extend arms in front of you, palms facing away from each other, then sweep arms out to sides (as if doing a breaststroke).
Continue stroking across pool for 30 seconds, then switch stroke to go in opposite direction: Bring arms out to sides with palms facing forward, elbows slightly bent, then sweep arms together in front of you. With your back to edge of pool, hold kickboard with both hands so that it's vertical (rounded edge up) and half of it is below surface of water. Push off wall with feet, holding kickboard in tombstone position, and kick as hard as you can toward opposite side of pool. Engaging abs, squeeze legs together and sweep them backward, bending knees slightly, then quickly extend them forward (like a dolphin's tail); counterbalance motion by sweeping arms through water in opposite direction of legs. In rib-deep or waist-deep water, stand with feet wide, grasping each end of kickboard with thumbs on top; hinge forward from hips 45 degrees with back flat and elbows bent by sides so that board is in front of chest. Push kickboard diagonally down under water, extending arms and squeezing abs, then bend elbows to scoop board back up to chest like a biceps curl.
Flexing feet, bend knees to bring heels toward butt and quickly press legs down and diagonally outward to thrust body out of water a bit, toes pointed. Doing short, high intensity interval workouts, some of them ascents, are the way we achieve this. Do this through longer duration interval workouts done at a slightly lower intensity than the V02 training outlined above. Do them once or twice a week on hills and the other days train on rolling or flatter terrain.

If at least some of your training is done on similar trails or hills, then you can be sure you’re developing the necessary muscular strength and technical skills as well. A heavier runner will require a lot more energy and force to climb a hill at the same speed as a lighter runner. Share your go-to products, how-to recommendations, bio, articles, upcoming races, and social feeds. We touched base with Carmichael Training System’s endurance coach Nick White and got 7 gems of wisdom that will turn you into a vertical speed machine. That means your moves engage more muscle fibers and burn more calories in a shorter amount of time. Intervals should be between 10 to 30 minutes in length, with half the recovery time, and a total training time of around 45 to 60 minutes. For example: 4-5x 12min intervals, with 6min rest between 3-4x 15min intervals, with 8min rest between 2-3x 20min intervals, with 10min rest between Both of the above interval types, V02 and lactate threshold, are necessary, whether you’re doing a vertical kilometer race or a longer mountain run. The Suunto Ambit3 Vertical is a new multisport GPS watch for planning and tracking your elevation gain.

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