by GRP Trail Runner Canyon Woodward

Photos by Ryan Thrower and Chris Roberts

One of my favorite workouts of the past year, prescribed by my coach David Roche, is the uphill double. A double just means a second run after you’ve already done one, and uphill - well, you get it. So if you’ve already done a run or other workout in the morning and are looking for a little extra stimulus in the day, go run uphill! This can be done on a treadmill or up a mountain if you’re able to find a grade that works for you and has enough runway to get your 20-30 minutes in (or whatever your target is). I don’t have access to a treadmill, so mine are always done up the mountain which a very easy jog or hike back down. I’m going to share my limited understanding/perspective on uphill doubles here, but encourage you to go straight to the source and benefit from the open book that is Coach David for more on doubles - or head over to his Patreon or podcast for all things running and life. 

Here are some of the key points on uphill doubles from what I’ve gleaned:

1. The uphill double is usually done at a pace that you could hold for about an hour - what is known as threshold pace or the top end of zone 4 if you’re into heart rate zones. Try to keep your effort smooth and controlled throughout, and be careful not to start too fast when you’re feeling good and then fade hard.

2. 20 minutes is awesome. More isn’t always better. These always are written as optional on my training plan, and I look forward to them as high value short treats on the schedule. Something I can knock out in a short amount of time later in the afternoon or early evening and get big bang for my buck. 

3. Vert bonus! This workout is a staple for me in the summer months when I’m building up towards UTMB in August, which features a stupid amount of vert. Uphill doubles are a nice way to log extra vert without slowing way down and training yourself to run slow. 

4. It’s a great way to build in extra high-end aerobic work without the injury risk of other workouts. Even if you’re not training for a mountainous race, uphill doubles can be super effective. Threshold pace on the flats for most athletes is a pretty sizeable biomechanical stress - so doing a second threshold workout in one day is generally not a great idea unless you have an incredibly well dialed feel for your body and training stimuli. The uphill double is a great workaround because you get the same aerobic stimulus with much lower injury risk.

In summertime when the days are long I look forward to the uphill doubles. And here on the east coast where trails often go straight up the ridgeline, 20-30 minutes can often get you to some pretty neat sunset views to end your day. Have fun with them, don’t push it too hard, and see what you think!