[Scott Johnston]

Hey Andrew:

Thanks for writing in with your great question.  Below is the easy implement into the training of several world class mountain runners.

• The slow/heavy stair machine/incline trainer carries come quite early in the building phase. This is because as you note they are the least specific because of the slow turnover.  However, they are a good base for what we then layer on top.  The progression is to climb more steps in the hour 15%BW is enough runners.  We often use 1kg ankle weights in this phase which lasts about 6 weeks during which the other focuses are on increasing running volume and strength work.
• Then we move outside to hills that are 15-20%.  Start with 3×10 run up with 3min recovery between.  At the top, drop the weight, water works best and run down fast.  Can be progressed to 3x20min as you adapt.  Ankle weights can be added.
• This is done in conjunction with special steep 25% incline trainer run/hike workouts that include poles or ski erg mounted in front of the treadmill.

I hope this helps,

Scott