The Vert-Accumulator
Workout - The Vert-Accumulator
- 10min @ 6'50''/km
- 3 lots of:
- 4min @ 7'30''/km
- 3min @ 7'30''/km
- 2min rest
- 10min @ 12'00''/km
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Intro: Ryan Clayton’s Cruel Jewel 100 Training Weekend Update - 17 Weeks To Go! lays out a solid race-prep blueprint. The full video has the details. Here are the essentials you can use right away.
Key points
- Weekly focus: 45 mi of running with 17,000 ft of elevation gain each week to build toward the 100-mile, 33,000 ft total.
- Respond to discomfort. When calf soreness showed up, Ryan replaced a 60-min recovery run with a short hike at around 3% grade (1,100 ft over 3 mi).
- Variety. Easy runs, hill repeats, and a long run that mixes flat and steep terrain.
- Consistent vertical. Target around 330 ft of climb per mile (the race average) using treadmill climbs and outdoor hill repeats.
Workout example (week overview)
- Monday: planned 60-min recovery run swapped for 3 mi easy hike at around 3% grade (1,100 ft gain).
- Tuesday: 7 mi total, with 9-min hill intervals on treadmill at 5 mph, harder on the climbs.
- Wednesday: 3 mi easy hike (around 15% grade) to keep the legs moving while calf tenderness lingered.
- Thursday: 5 mi mixing grades (15% down to 3%) as a hill repeat session.
- Friday: around 5 mi at around 15 min/mi on treadmill with steady incline to add vertical.
- Saturday (long run): target 10 to 15 mi with 3 to 4k ft vert. Actual: 17 mi with over 5,000 ft, mixing flat miles and hill climbs.
- Sunday: 5 mi treadmill intervals, around 2,300 ft gain. Total: 45 mi for the week.
Practical tips
- When soreness shows up, swap the run for a low-grade hike to keep volume without aggravating it.
- Treadmill hill work lets you dial in grade and effort when outdoor options are limited.
- Track weekly vertical. Hitting 17k ft per week builds the endurance ultras need.
- Mix flat miles with steep repeats to reach the around 330 ft/mile average grade the Cruel Jewel requires.
Closing note: Swap a hill repeat or short hike in when a minor ache shows up. You’ll keep your mileage and vertical targets. Use the Pacing app to fine-tune paces and distances.