The Midwest Vert Builder

Workout - The Midwest Vert Builder

• 12min @ 7'00''/km
• 6 lots of:
  • 2min @ 4'30''/km
  • 2min @ 9'00''/km
• 10min @ 7'00''/km

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Intro

Here’s a breakdown of “FIRST REAL VERT RUN of the Season! *Midwest Style - 22 weeks to Cruel Jewel 100” by Ryan Clayton. The key workout details so you can run it. Watch the video for context.

Key points

• Ryan covered around 4.5 mi with about 1,070 ft of vertical gain (roughly 200 ft per mile) on an Indiana loop. A reasonable baseline for his 22-week push toward the Cruel Jewel 100, where he’s targeting around 300 ft/mi.
• To get there, add hill repeats or stack multiple loops over time.
• Conditions were mixed (mud, elevation changes). Ryan ran in Altra Superior 4.5 for traction.
• Watch for hunting season. Wear red or white for visibility.

Workout example

1. Warm-up: 5 to 10 min easy pace on flat ground.
2. Loop: tackle your local loop (around 1 mile) with about 200 ft of climbing.
3. Repeat: 5 to 6 rounds (or until you’ve hit around 1,000 ft of elevation). 4.5 to 5 mi total.
4. Cool-down: 5 min easy plus stretching.
5. Build over time: work toward around 300 ft/mi by extending repeats or finding hillier terrain.

Tip: track elevation in the Pacing app to hit your pace and vertical targets.

Closing note

Try this hill-repeat session and adjust reps and tempo in the Pacing app.

References

• FIRST REAL VERT RUN of the Season! *Midwest Style - 22 weeks to Cruel Jewel 100 - YouTube (YouTube Video)