My weekly training schedule usually consists of 3-4 days climbing and training at the climbing gym, and 3-4 days of aerobic workouts (usually running). However, as I sit here this morning reviewing my calendar, I realize that this is one of those weeks where I will have no time at all to go to the climbing gym. But I do have time to run, and there are some great forms of running that actually translate directly into improved climbing performance. Interval Training is the best way to run to train for climbing. This is because interval training trains your body to remove lactic acid from your muscles faster and more efficiently. Lactic acid is what gives you that “Pumped” feeling when climbing. Training your body to remove the lactic acid faster will improve your climbing anaerobic endurance!

Interval training is exactly what it sounds like….you run with intervals of fast and slow paced running. Here is a beginner workout, and advanced workout for you to try:

Beginner Running Interval Training for Climbing:

1. Plan on running for 30 minutes
2. Start out with a 3 minute jog/slow run to warm up
3. At 3 minutes, run hard for 30 seconds
4. Jog for 1.5 minutes
5. Run hard for 30 seconds
6. Jog for 1.5 minutes
7. Continue to repeat that pattern until you get to 3 minutes away from your finish time, where you will finish with a 3 minute jog.

Advanced Running Interval Training for Climbing

1. Plan on running for 1 hour
2. Start out with a 3 minute warm up
3. Run hard (90% maximum heart rate), but not sprinting, for 8 Minutes.
4. Jog for 3 minutes
5. Repeat that pattern until 3 minutes from finish time and finish with a 3 minute jog.

Give it a try! Not only will it help with lactic acid removal, but it will make you lose weight quickly too…which is the #1 hindrance to climbing performance!