MOUNTAIN ATHLETICS

M E N ’S U LT R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
MOUNTAI N ATHLETICS
M E N ’S U LT R A R U N N I N G P R E S E A S O N
T RA I N I NG PR O G R A M

TAB LE O F C O NTE NTS

PR O G RAM D E S C R I PTI O N 4

EXE R C I S E S 5

R E Q U I R E D E Q U I PM E NT 6

C O M M O N Q U E STI O N S 7

TRAI N I N G S E S S I O N S 8

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D I S C LAI M E R

Work hard to meet your goals, but be smart! Use your common sense. If, when training, you
feel unwell - stop exercising. Consider seeking medical treatment or take a step back in your
training program.

This program has been designed to prepare mountain athletes for their upcoming seasons.
We recommend that you work with a trainer to to learn form, pacing, and how to scale this
program specifically for you.

While it is possible to scale rounds, reps, weights in this program, you will likely miss out on
the intensity and have the potential of missing your goal.

It is very important that you do every exercise in the order and at an appropriate intensity for
you. Doing every exercise will improve your range of motion and help prevent injury during
your event.

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PR O G RAM D E S C R I PTI O N This 6 -w ee k , 4 days/w ee k , ACTIVITY- specific training program

is designed as pre - season STR E N GTH AN D R U N N I N G S PE E D/
POW E R F O R U LTRAR U N N E R S .

Pro g ram G oals

Our goals with this program are threefold:

1. Strengthen your hips and legs for the miles and thousands of vertical feet you’ll log during
your ultra training and competition seasons.

2. B
 uild your core and upper body strength without significant weight gain.

3. Increase your overall physical durability and injury resistance.

This program is built around two training principles: (1) Durability-Focused Strength Training,
(2) Progression.

D u rabi lity Fo c u s e d Str e n gth Trai n i n g

This program’s strength training is specifically designed to build an ultrarunner’s durability. The
running volume needed to train for ultramarathons can lead to strength imbalances and overuse
injuries. This training program limits running to short, fast intervals to build running speed and
power. The strength training focuses on hip, leg, core and upper body strength, as well as ankle
and knee durability. An example of your 4-day training session is as follows:

Monday Lower Body and Core Strength

Tuesday 400 Repeats
Wednesday Total Rest
Thursday Lower and Upper Body Strength
Friday 400m Repeats

Pr o g r e s s i o n
This program gets progressively harder as you proceed through it. Your fitness improves, the
training stimulus increases and your fitness improves some more. Over 6 weeks, you’ll be repeating
the same exercises and same complexes, again and again, but with increasing volume and loading.
Same thing, only harder.

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EXE R C I S E S This training program is built around these exercises:

1. Front Squat
A classic, simple barbell strength exercise. The front squat trains hip, leg and core strength.
You’ll complete increasing rounds of 5x fronts squats as you proceed through the plan. Loading
prescribed as “increase load each round until 5x is hard but doable.”

Don’t make “increase load each round until 5x is hard but doable” more complicated than it is.
For example, start with a set of five front squat reps using a barbell plus a 10# plate on each
side (65# total).

- If it was easy, add 20# or 30# for your next round.

- If it was moderately hard, add 10# for the next round.
- If you got all the reps, but the last 1-2 were “hard but doable” -
stay at that load for the next round.
- If you couldn’t get 5 reps, drop 10# for the next round.

2. Walking Lunge
The walking lunge is another classic exercise that’s super effective at training hip, leg, glute and
hamstring strength. During this program you’ll complete rounds of 5x walking lunges holding
kettlebells or dumbbells. “5x” = 5x each leg, or 10x total. Loading prescribed as “increase load
each round until 5x is hard but doable.” Same procedure as above.

3. Hardrock Core Circuit

Four core-strengthening exercises are completed together to create the Hardrock Core Circuit. The
exercises target movements, not muscles. The exercises, and movement that each one targets, are
listed below:

Exercise Movement
Weighted Sit Up Flexion
Kneeling Slasher Rotation
Front Bridge Isometric
Face Down Back Extension Extension

4. Prisoner Circuit
This workout deploys three classic, simple bodyweight exercises to strengthen your upper body: (1)
Pull Ups, (2) Push Ups, (3) Dips.

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We understand upper body strength is not the focus of ultrarunning performance, however, having
an emaciated upper body is asking for injury. The Prisoner Circuit is designed to add strength and
durability without adding unnecessary mass and weight gain.

5. Four Square Drill

The Four Square Drill is a simple, low-level plyometric drill designed to increase foot, ankle,
and knee strength and durability. You’ll get a steady diet of this drill during your strength session
warm ups.

Running Speed and Power

This program uses a repeating, 2-mile time trial and 400m repeats based on your most recent
2-mile completion time in order to improve running speed and power without undoing
running volume.

Included is a simple table that defines your 400m completion times based on your most recent
2-mile assessment. Depending upon the training session and where you are in the program, you’ll
run 8-12, 400m repeats during your running days.

R E Q U I R E D E Q U I PM E NT The program is designed to be completed in any commercial gym that has a barbell and plates,
squat rack, dumbbells/kettlebells and a pull up bar.

A stopwatch with a repeating timer.

A track or other designated/mapped 400m distance for your 400m repeats.

C O M M O N Q U E STI O N S How long should the training sessions take?

60-75 minutes.

What if I can’t keep the Monday through Friday schedule?

Do not skip any sessions. Do your best to train 4-days per week keeping the sessions in the exact
order listed. The program is progressive and you should not skip around.

What if I’ve never trained in a gym before?

This training program is going to be quite an adventure in athletic training for you! Our strength
training is built primarily around classic exercises. These are not complicated exercises, but they
can be awkward at first. If needed, you can seek exercise instruction from a local coach or personal
trainer. You can also teach yourself these exercises by being patient, using lighter loads, and
sticking with it. Practice helps!

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I don’t want to gain weight. Won’t lifting weights bulk me up?

The set/rep scheme in this training program is specifically designed to increase strength, without
significant weight gain. Every athlete is different, however, and some may gain a few pounds of
muscle mass. Chances are you’ll burn off this extra mass during your high volume, base building
period when you start your running training for the next season.

Should I be distance running during this program?

No. Use this pre-season program to train strength, speed and durability and also to give your body
and mind a break from high mileage running.

What about my diet?

Eating well does not take rocket science, it takes discipline. A proper diet can help speed recovery
from an injury. Here are our recommended diet guidelines:

6 days/week - Eat as much meat, vegetables, fruit, seeds and nuts as you
want - no restriction. Drink only water, coffee or tea. Do not eat bread, pasta,
or grain of any kind, no potatoes, corn or other starchy vegetables. No sugar,
candy, soda or alcohol.

1 day/week - Cheat. Eat/drink anything you want.

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SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5

O bj ective O bj ective O bj ective O bj ective O bj ective

Lower Body & Core Strength 2-Mile Assessment Recovery Lower & Upper Body Strength Running Speed & Power

Warm U p Warm U p T raining Warm U p Warm U p

3 Rounds 1 Round Total Rest 3 Rounds 1 Round
10x Air Squats Run 400m 10x Air Squats Run 200m
5x Walking Lunges 10x Air Squats 10x Push Ups 10x Air Squats
Four Square Drill 10x Sit Ups Four Square Drill 10x Sit Ups
Stretch of your choice Run 400m Stretch of your choice Run 200m
Stretch of your choice Stretch of your choice
T raining T raining
A. 3 Rounds T raining A. 3 Rounds T raining
5x Front Squat A. 1 Round 5x Walking Lunges A. 4 Rounds
increase load each round Run 2 miles for time Increase load each round 400m sprint @ interval pace
until 5x is hard but doable RECORD YOUR FINISH TIME until 5x is hard but doable 90 sec. Rest
Stretch of your choice Stretch of your choice After the 4th round, rest 5
minutes (not 90 seconds)
B. 3 Rounds - B. 3 Rounds -
Hardrock Core Circuit Prisoner Circuit B. 4 Rounds
10x Weighted Sit Ups 3x Pull Ups 400m sprint @ interval pace
@ 25# plate 5x Push Ups 90 sec. Rest
5x Kneeling Slashers 7x Bench Dips
each side @ 25# dumbbell
Comments: Interval pace =
or 12kg kettlebell
your 400m finishing pace
30 sec. Front Bridge C. Stretch/foam roll
to cool down based on your 2-mile running
10x Face Down Back Extension
assessment from SESSION 2.

C. Stretch/foam roll
to cool down

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SESSION 6 SESSION 7 SESSION 8 SESSION 9 S E S S I O N 10

O bj ective O bj ective O bj ective O bj ective O bj ective

Lower Body & Core Strength Running Speed & Power Recovery Lower & Upper Body Strength Running Speed & Power

Warm U p Warm U p T raining Warm U p Warm U p

3 Rounds 1 Round Total Rest 3 Rounds 1 Round
10x Air Squats Run 200m 10x Air Squats Run 200m
5x Walking Lunges 10x Air Squats 10x Push Ups 10x Air Squats
Four Square Drill 10x Sit Ups Four Square Drill 10x Sit Ups
Stretch of your choice Run 200m Stretch of your choice Run 200m
Stretch of your choice Stretch of your choice
T raining T raining
A. 4 Rounds T raining A. 4 Rounds T raining
5x Front Squat A. 4 Rounds 5x Walking Lunges A. 4 Rounds
Increase load each round 400m sprint @ interval pace Increase load each round 400m sprint @ interval pace
until 5x is hard but doable 90 sec. Rest until 5x is hard but doable 90 sec. Rest
Stretch of your choice After the 4th round, rest 5 Stretch of your choice After the 4th round, rest 5
minutes (not 90 seconds) minutes (not 90 seconds)
B. 3 Rounds - B. 4 Rounds -
Hardrock Core Circuit B. 4 Rounds Prisoner Circuit B. 4 Rounds
10x Weighted Sit Ups 400m sprint @ interval pace 3x Pull Ups 400m sprint @ interval pace
@ 25# plate 90 sec. Rest 5x Push Ups 90 sec. Rest
5x Kneeling Slashers After the 4th round, rest 5 7x Bench Dips
each side @ 25# dumbbell minutes (not 90 seconds)
or 12kg kettlebell C. 4 Rounds
30 sec. Front Bridge C. Stretch/foam roll 400m sprint @ interval pace
10x Face Down Back Extension C. 2 Rounds to cool down 90 sec. Rest
400m sprint @ interval pace
90 sec. Rest Comments: Interval pace =
C. Stretch/foam roll
to cool down your 400m finishing pace
Comments: Interval pace = based on your 2-mile running
your 400m finishing pace assessment from SESSION 2.
based on your 2-mile running
assessment from SESSION 2.

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S E S S I O N 11 S E S S I O N 12 S E S S I O N 13 S E S S I O N 14 S E S S I O N 15

O bj ective O bj ective O bj ective O bj ective O bj ective

Lower Body & Core Strength 2-Mile Assessment Recovery Lower & Upper Body Strength Running Speed & Power

Warm U p Warm U p T raining Warm U p Warm U p

3 Rounds 1 Round Total Rest 3 Rounds 1 Round
10x Air Squats Run 400m 10x Air Squats Run 200m
5x Walking Lunges 10x Air Squats 10x Push Ups 10x Air Squats
Four Square Drill 10x Sit Ups Four Square Drill 10x Sit Ups
Stretch of your choice Run 400m Stretch of your choice Run 200m
Stretch of your choice Stretch of your choice
T raining T raining
A. 5 Rounds T raining A. 5 Rounds T raining
5x Front Squat 1 Round 5x Walking Lunges A. 4 Rounds
increase load each round Run 2 miles for time Increase load each round 400m sprint @ interval pace
until 5x is hard but doable until 5x is hard but doable 90 sec. Rest
Stretch of your choice Comments: Record your finish Stretch of your choice After the 4th round, rest 5
time and compare to SESSION 2. minutes (not 90 seconds)
B. 4 Rounds - B. 5 Rounds -
Hardrock Core Circuit Prisoner Circuit B. 4 Rounds
10x Weighted Sit Ups 3x Pull Ups 400m sprint @ interval pace
@ 25# plate 5x Push Ups 90 sec. Rest
5x Kneeling Slashers 7x Bench Dips
each side @ 25# dumbbell
Comments: Interval pace =
or 12kg kettlebell
your 400m finishing pace
30 sec. Front Bridge C. Stretch/foam roll
to cool down based on your 2-mile running
10x Face Down Back Extension
assessment from SESSION 12.

C. Stretch/foam roll
to cool down

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S E S S I O N 16 S E S S I O N 17 S E S S I O N 18 S E S S I O N 19 SESSION 20

O bj ective O bj ective O bj ective O bj ective O bj ective

Lower Body & Core Strength Running Speed & Power Recovery Lower & Upper Body Strength Running Speed & Power

Warm U p Warm U p T raining Warm U p Warm U p

3 Rounds 1 Round Total Rest 3 Rounds 1 Round
10x Air Squats Run 200m 10x Air Squats Run 200m
5x Walking Lunges 10x Air Squats 10x Push Ups 10x Air Squats
Four Square Drill 10x Sit Ups Four Square Drill 10x Sit Ups
Stretch of your choice Run 200m Stretch of your choice Run 200m
Stretch of your choice Stretch of your choice
T raining T raining
A. 6 Rounds T raining A. 6 Rounds T raining
5x Front Squat A. 4 Rounds 5x Walking Lunges A. 4 Rounds
increase load each round 400m sprint @ interval pace Increase load each round 400m sprint @ interval pace
until 5x is hard but doable 90 sec. Rest until 5x is hard but doable 90 sec. Rest
Stretch of your choice After the 4th round, rest 5 Stretch of your choice After the 4th round, rest 5
minutes (not 90 seconds) minutes (not 90 seconds)
B. 4 Rounds - B. 6 Rounds -
Hardrock Core Circuit B. 4 Rounds Prisoner Circuit B. 4 Rounds
10x Weighted Sit Ups 400m sprint @ interval pace 3x Pull Ups 400m sprint @ interval pace
@ 25# plate 90 sec. Rest 5x Push Ups 90 sec. Rest
5x Kneeling Slashers After the 4th round, rest 5 7x Bench Dips After the 4th round, rest 5
each side @ 25# dumbbell minutes (not 90 seconds) minutes (not 90 seconds)
or 12kg kettlebell
30 sec. Front Bridge C. Stretch/foam roll
10x Face Down Back Extension C. 2 Rounds to cool down C. 4 Rounds
400m sprint @ interval pace 400m sprint @ interval pace
90 sec. Rest 90 sec. Rest
C. Stretch/foam roll
to cool down
Comments: Interval pace = Comments: Interval pace =
your 400m finishing pace your 400m finishing pace
based on your 2-mile running based on your 2-mile running
assessment from SESSION 12. assessment from SESSION 12.

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S E S S I O N 21 SESSION 22 S E S S I O N 23 S E S S I O N 24 S E S S I O N 25

O bj ective O bj ective O bj ective O bj ective O bj ective

Lower Body & Core Strength 2-Mile Assessment Recovery Lower & Upper Body Strength Running Speed & Power

Warm U p Warm U p T raining Warm U p Warm U p

3 Rounds 1 Round Total Rest 3 Rounds 1 Round
10x Air Squats Run 400m 10x Air Squats Run 200m
5x Walking Lunges 10x Air Squats 10x Push Ups 10x Air Squats
Four Square Drill 10x Sit Ups Four Square Drill 10x Sit Ups
Stretch of your choice Run 400m Stretch of your choice Run 200m
Stretch of your choice Stretch of your choice
T raining T raining
A. 6 Rounds T raining A. 6 Rounds T raining
5x Front Squat 1 Round 5x Walking Lunges A. 4 Rounds
increase load each round Run 2 miles for time Increase load each round 400m sprint @ interval pace
until 5x is hard but doable until 5x is hard but doable 90 sec. Rest
Stretch of your choice Comments: Record your finish Stretch of your choice After the 4th round, rest 5
time and compare to SESSION minutes (not 90 seconds)
B. 5 Rounds - 2 and 12. B. 7 Rounds -
Hardrock Core Circuit Prisoner Circuit B. 4 Rounds
10x Weighted Sit Ups 3x Pull Ups 400m sprint @ interval pace
@ 25# plate 5x Push Ups 90 sec. Rest
5x Kneeling Slashers 7x Bench Dips
each side @ 25# dumbbell
Comments: Interval pace =
or 12kg kettlebell
your 400m finishing pace
30 sec. Front Bridge C. Stretch/foam roll
to cool down based on your 2-mile running
10x Face Down Back Extension
assessment from SESSION 22.

C. Stretch/foam roll
to cool down

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SESSION 26 SESSION 27 S E S S I O N 28 S E SS I O N 29 S E S S I O N 30

O bj ective O bj ective O bj ective O bj ective O bj ective

Lower Body & Core Strength Running Speed & Power Recovery Lower & Upper Body Strength Running Speed & Power

Warm U p Warm U p T raining Warm U p Warm U p

3 Rounds 1 Round Total Rest 3 Rounds 1 Round
10x Air Squats Run 200m 10x Air Squats Run 200m
5x Walking Lunges 10x Air Squats 10x Push Ups 10x Air Squats
Four Square Drill 10x Sit Ups Four Square Drill 10x Sit Ups
Stretch of your choice Run 200m Stretch of your choice Run 200m
Stretch of your choice Stretch of your choice
T raining T raining
A. 6 Rounds T raining A. 6 Rounds T raining
5x Front Squat A. 4 Rounds 5x Walking Lunges A. 4 Rounds
increase load each round 400m sprint @ interval pace Increase load each round 400m sprint @ interval pace
until 5x is hard but doable 90 sec. Rest until 5x is hard but doable 90 sec. Rest
Stretch of your choice After the 4th round, rest 5 Stretch of your choice After the 4th round, rest 5
minutes (not 90 seconds) minutes (not 90 seconds)
B. 5 Rounds - B. 8 Rounds -
Hardrock Core Circuit B. 4 Rounds Prisoner Circuit B. 4 Rounds
10x Weighted Sit Ups 400m sprint @ interval pace 3x Pull Ups 400m sprint @ interval pace
@ 25# plate 90 sec. Rest 5x Push Ups 90 sec. Rest
5x Kneeling Slashers After the 4th round, rest 5 7x Bench Dips After the 4th round, rest 5
each side @ 25# dumbbell minutes (not 90 seconds) minutes (not 90 seconds)
or 12kg kettlebell
30 sec. Front Bridge C. Stretch/foam roll
10x Face Down Back Extension C. 2 Rounds to cool down C. 4 Rounds
400m sprint @ interval pace 400m sprint @ interval pace
90 sec. Rest 90 sec. Rest
C. Stretch/foam roll
to cool down
Comments: Interval pace = Comments: Interval pace =
your 400m finishing pace your 400m finishing pace
based on your 2-mile running based on your 2-mile running
assessment from SESSION 22. assessment from SESSION 22.

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2 - M I L E R U N I N T E R V A L P A C E T A B L E ( times are in minute : seconds )

2-MILE RUN 400M run pace 2-MILE RUN 400M run pace 2-MILE RUN 400M run pace 2-MILE RUN 400M run pace

09:00 - 09:10 09:00 - 09:10 09:00 - 09:10 09:00 - 09:10 09:00 - 09:10 09:00 - 09:10 09:00 - 09:10 09:00 - 09:10
09:10 - 09:20 09:10 - 09:20 09:10 - 09:20 09:10 - 09:20 09:10 - 09:20 09:10 - 09:20 09:10 - 09:20 09:10 - 09:20
09:20 - 09:30 09:20 - 09:30 09:20 - 09:30 09:20 - 09:30 09:20 - 09:30 09:20 - 09:30 09:20 - 09:30 09:20 - 09:30
09:30 - 09:40 09:30 - 09:40 09:30 - 09:40 09:30 - 09:40 09:30 - 09:40 09:30 - 09:40 09:30 - 09:40 09:30 - 09:40
09:40 - 09:50 09:40 - 09:50 09:40 - 09:50 09:40 - 09:50 09:40 - 09:50 09:40 - 09:50 09:40 - 09:50 09:40 - 09:50
09:50 - 10:00 09:50 - 10:00 09:50 - 10:00 09:50 - 10:00 09:50 - 10:00 09:50 - 10:00 09:50 - 10:00 09:50 - 10:00
10:00 - 10:10 10:00 - 10:10 10:00 - 10:10 10:00 - 10:10 10:00 - 10:10 10:00 - 10:10 10:00 - 10:10 10:00 - 10:10
10:10 - 10:20 10:10 - 10:20 10:10 - 10:20 10:10 - 10:20 10:10 - 10:20 10:10 - 10:20 10:10 - 10:20 10:10 - 10:20
10:20 - 10:30 10:20 - 10:30 10:20 - 10:30 10:20 - 10:30 10:20 - 10:30 10:20 - 10:30 10:20 - 10:30 10:20 - 10:30
10:30 - 10:40 10:30 - 10:40 10:30 - 10:40 10:30 - 10:40 10:30 - 10:40 10:30 - 10:40 10:30 - 10:40 10:30 - 10:40
10:40 - 10:50 10:40 - 10:50 10:40 - 10:50 10:40 - 10:50 10:40 - 10:50 10:40 - 10:50 10:40 - 10:50 10:40 - 10:50
10:50 - 11:00 10:50 - 11:00 10:50 - 11:00 10:50 - 11:00 10:50 - 11:00 10:50 - 11:00 10:50 - 11:00 10:50 - 11:00
11:00 - 11:10 11:00 - 11:10 11:00 - 11:10 11:00 - 11:10 11:00 - 11:10 11:00 - 11:10 11:00 - 11:10 11:00 - 11:10
11:10 - 11:20 11:10 - 11:20 11:10 - 11:20 11:10 - 11:20 11:10 - 11:20 11:10 - 11:20 11:10 - 11:20 11:10 - 11:20
11:20 - 11:30 11:20 - 11:30 11:20 - 11:30 11:20 - 11:30 11:20 - 11:30 11:20 - 11:30 11:20 - 11:30 11:20 - 11:30
11:30 - 11:40 11:30 - 11:40 11:30 - 11:40 11:30 - 11:40 11:30 - 11:40 11:30 - 11:40 11:30 - 11:40 11:30 - 11:40
11:40 - 11:50 11:40 - 11:50 11:40 - 11:50 11:40 - 11:50 11:40 - 11:50 11:40 - 11:50 11:40 - 11:50 11:40 - 11:50
11:50 - 12:00 11:50 - 12:00 11:50 - 12:00 11:50 - 12:00 11:50 - 12:00 11:50 - 12:00 11:50 - 12:00 11:50 - 12:00
12:00 - 12:10 12:00 - 12:10 12:00 - 12:10 12:00 - 12:10 12:00 - 12:10 12:00 - 12:10 12:00 - 12:10 12:00 - 12:10
12:10 - 12:20 12:10 - 12:20 12:10 - 12:20 12:10 - 12:20 12:10 - 12:20 12:10 - 12:20 12:10 - 12:20 12:10 - 12:20
12:20 - 12:30 12:20 - 12:30 12:20 - 12:30 12:20 - 12:30 12:20 - 12:30 12:20 - 12:30 12:20 - 12:30 12:20 - 12:30
12:30 - 12:40 12:30 - 12:40 12:30 - 12:40 12:30 - 12:40 12:30 - 12:40 12:30 - 12:40 12:30 - 12:40 12:30 - 12:40
12:40 - 12:50 12:40 - 12:50 12:40 - 12:50 12:40 - 12:50 12:40 - 12:50 12:40 - 12:50 12:40 - 12:50 12:40 - 12:50
12:50 - 13:00 12:50 - 13:00 12:50 - 13:00 12:50 - 13:00 12:50 - 13:00 12:50 - 13:00 12:50 - 13:00 12:50 - 13:00
13:00 - 13:10 13:00 - 13:10 13:00 - 13:10 13:00 - 13:10 13:00 - 13:10 13:00 - 13:10 13:00 - 13:10 13:00 - 13:10
13:10 - 13:20 13:10 - 13:20 13:10 - 13:20 13:10 - 13:20 13:10 - 13:20 13:10 - 13:20 13:10 - 13:20 13:10 - 13:20
13:20 - 13:30 13:20 - 13:30 13:20 - 13:30 13:20 - 13:30 13:20 - 13:30 13:20 - 13:30 13:20 - 13:30 13:20 - 13:30
13:30 - 13:40 13:30 - 13:40 13:30 - 13:40 13:30 - 13:40 13:30 - 13:40 13:30 - 13:40 13:30 - 13:40 13:30 - 13:40
13:40 - 13:50 13:40 - 13:50 13:40 - 13:50 13:40 - 13:50 13:40 - 13:50 13:40 - 13:50 13:40 - 13:50 13:40 - 13:50
13:50 - 14:00 13:50 - 14:00 13:50 - 14:00 13:50 - 14:00 13:50 - 14:00 13:50 - 14:00 13:50 - 14:00 13:50 - 14:00

T H E N O R T H F A C E .C O M / M O U N T A I N A T H L E T I C S 14