Training for the Uphill Athlete: Core Principles

A guide to the training methodology behind successful mountain ultramarathon preparation—based on the book by Steve House, Scott Johnston, and Kilian Jornet.

Published: December 14, 2024

Overview

Training for the Uphill Athlete presents a science-backed approach to endurance training for mountain sports—ultrarunning, ski mountaineering, skyrunning, and alpinism. The methodology emphasizes building a massive aerobic base before layering on event-specific intensity.

This approach stands in contrast to “more is more” training cultures that prioritize volume and intensity simultaneously, often leading to burnout, injury, and stagnation.

Core Principles

1. Aerobic Base First

The aerobic energy system powers virtually all ultramarathon performance. For events lasting 10+ hours, you’re running at or below your aerobic threshold for nearly the entire race.

Implication: The majority of your training—80-90% during base building—should be at low intensities (Zone 1-2) to develop:

  • Mitochondrial density in working muscles
  • Capillary networks for oxygen delivery
  • Fat oxidation capacity
  • Cardiac efficiency
  • Muscular endurance without the injury risk of fast running

2. Capacity Before Utilization

This is one of the most important distinctions in the methodology.

Training TypeWhat It DoesWhen to Prioritize
Capacity TrainingBuilds the “engine”—increases what you’re capable ofEarly phases (base building)
Utilization TrainingTests and refines the engine at race-specific intensitiesLater phases (build/peak)

Capacity training for ultrarunners means:

  • Aerobic capacity: Zone 1-2 running/hiking
  • Strength capacity: Building muscular force and local endurance
  • Anaerobic capacity: Rarely a priority for ultras

Utilization training for ultrarunners means:

  • Tempo/threshold work (Zone 3)
  • Race-pace simulations
  • Extended back-to-back efforts

The key insight: You cannot utilize capacity you haven’t built. Jumping to hard workouts on a weak aerobic base yields limited returns. Build the engine first, then learn to use it.

3. Gradualness

Training stress should increase gradually over time—typically no more than 10% increase in weekly volume per week, with regular step-back weeks for absorption.

The body adapts to stress, but adaptation takes time. Rushing the process leads to:

  • Overtraining
  • Injury
  • Illness
  • Burnout

Practical application:

  • Increase weekly volume by 5-10% per week
  • Take a step-back week (reduce volume ~30%) every 3-4 weeks
  • Build duration before intensity
  • Add intensity only after establishing an aerobic base

4. Continuity

Consistency beats heroics. Small, regular training stimuli accumulated over months and years produce better results than sporadic big efforts.

What continuity looks like:

  • Training year-round, not just for specific events
  • Prioritizing recovery to avoid injury-induced breaks
  • Sustainable weekly schedules you can maintain
  • Sleep and nutrition that support continuous training

The math: 10 hours/week for 50 weeks (500 hours) beats 15 hours/week for 30 weeks (450 hours) if the latter leads to injury and time off.

5. Individuality

No training plan works universally. Your response to training depends on:

  • Training history and current fitness
  • Genetics and physiology
  • Life stress and recovery capacity
  • Age and injury history
  • Available time and terrain

Application: Use training principles to build your own plan rather than following generic schedules. Test your thresholds, monitor your response, and adjust accordingly.

6. Specificity

Training should increasingly resemble the demands of your goal event as race day approaches.

For mountain ultrarunning, specificity means:

  • Vertical gain: Training on climbs similar to your race
  • Terrain: Rocky, technical surfaces if your race has them
  • Duration: Building toward race-length efforts
  • Fueling: Practicing nutrition strategies under load
  • Gear: Using race equipment in training

During base phase, training can be more general. As you approach the event, specificity increases.

The Intensity Distribution

Research on elite endurance athletes consistently shows a “polarized” training distribution:

IntensityPercentageDescription
Zone 1-2 (below AeT)80-90%Easy aerobic training
Zone 3 (between thresholds)5-10%Tempo/threshold work
Zone 4-5 (above AnT)0-10%High-intensity intervals

This distribution applies across endurance sports—running, cycling, skiing, rowing. The common mistake is spending too much time in Zone 3 (“moderate” effort that feels productive but limits both recovery and top-end development).

For ultramarathon training specifically:

  • Zone 1-2 work IS race-specific (you’ll race in this zone)
  • Zone 3 develops muscular endurance for sustained climbs
  • Zone 4-5 has limited application (rarely needed in ultras)

The Training Phases

A well-structured training plan moves through distinct phases:

Base/Capacity Phase

  • Duration: 8-16 weeks
  • Focus: Aerobic base, strength foundation, volume building
  • Intensity: 85-90% Zone 1-2
  • Key workouts: Easy runs, long slow distance, strength training

Build/Transition Phase

  • Duration: 6-10 weeks
  • Focus: Race-specific preparation, increasing intensity
  • Intensity: 75-85% Zone 1-2, 15-25% Zone 3
  • Key workouts: Back-to-back long runs, tempo efforts, vertical accumulation

Peak/Specific Phase

  • Duration: 3-6 weeks
  • Focus: Maximum race-specific fitness, simulation
  • Intensity: 80% Zone 1-2, 20% Zone 3
  • Key workouts: Race simulation weekends, extended efforts, final testing

Taper Phase

  • Duration: 1-3 weeks
  • Focus: Freshness, maintaining fitness, mental preparation
  • Intensity: Reduced volume, maintained intensity
  • Key workouts: Easy runs, short sharpening sessions

Strength Training for Ultrarunners

The methodology emphasizes strength training as a complement to running—not a replacement, and not bodybuilding-style hypertrophy work.

Goals of Strength Training

  • Injury prevention (especially hips, core, ankles)
  • Improved running economy
  • Resilience for technical terrain
  • Eccentric strength for descending

Key Movement Patterns

  • Single-leg work: Lunges, step-ups, single-leg deadlifts
  • Hip stability: Clamshells, lateral band walks, hip airplanes
  • Core stability: Planks, anti-rotation presses, dead bugs
  • Eccentric loading: Slow descent squats, Nordic curls (for downhill strength)

Periodization

  • Base phase: 2-3 sessions/week, building strength
  • Build phase: 2 sessions/week, maintaining
  • Peak/Taper: 1 session/week or less, maintenance only

Monitoring and Adjusting

The methodology emphasizes ongoing self-assessment rather than rigid plan adherence.

Key Metrics to Track

  • Morning resting heart rate: Elevated RHR signals accumulated fatigue
  • Heart rate at given pace: Improving aerobic fitness = lower HR at same pace
  • Perceived exertion: How hard does easy feel?
  • Sleep quality and duration
  • Mood and motivation
  • AeT drift test results (every 6-8 weeks)

When to Back Off

  • RHR elevated 5+ beats above baseline
  • Workouts feel significantly harder than expected
  • Declining motivation
  • Persistent fatigue despite adequate sleep
  • Minor injuries or “niggles” appearing

When to Push

  • Metrics stable or improving
  • Workouts feel controlled at prescribed effort
  • Motivation high
  • Recovering well between sessions

Common Mistakes

1. Going too hard on easy days

  • “Zone 2” should feel genuinely easy
  • If you can’t hold a conversation, slow down
  • Ego is the enemy of aerobic development

2. Skipping the base phase

  • Jumping to intensity on a weak aerobic base
  • Leads to limited gains and higher injury risk

3. Racing training partners

  • Your thresholds are individual
  • Train at YOUR zones, not theirs

4. Neglecting strength work

  • Running alone doesn’t build the resilience needed for mountain ultras
  • Hips and ankles especially need targeted work

5. Ignoring recovery

6. Training through warning signs

  • Elevated RHR, persistent fatigue, declining motivation
  • Rest now or rest later (after injury/illness)

Applying the Methodology

To apply these principles to your own training:

  1. Test your thresholds: Find your AeT and AnT using the heart rate drift test

  2. Assess your aerobic status: Calculate the gap between AeT and AnT

    • 10% gap = aerobic deficiency, prioritize Zone 1-2

    • <10% gap = ready for more intensity

  3. Build from your current fitness: Start where you are, not where you want to be

  4. Increase gradually: 5-10% weekly volume increase maximum

  5. Monitor and adjust: Track metrics, listen to your body, be flexible

  6. Be patient: Aerobic development takes months, not weeks

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