STOP When You Think You've Run 500m Of Elevation - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of STOP When You Think You’ve Run 500m Of Elevation from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The challenge is to run up and down the same hill repeatedly until you think you’ve logged ~500 m of elevation gain. You can’t look at the elevation data while running.
Accuracy matters: the closest vertical total wins, and if there’s a tie the shortest horizontal distance decides.
Estimating elevation on the fly is done by knowing the hill’s average gradient and the distance you’ve covered (e.g., a 10 % grade over 300 m ≈ 30 m gain).
Hill repeats are a fantastic “type‑two fun” workout – they build strength, improve running economy, and give a big mental boost each time you reach the top.
Practical tip: pick a hill you know (or can quickly measure) and calculate how many repeats you’ll need to hit ~500 m before you start.

Workout Example

Hill‑Repeat Challenge (500 m vertical goal)

Choose a hill with a known average gradient (e.g., 10 %).
Calculate the elevation per ascent:
- Elevation gain ≈ distance × gradient.
- Example: 300 m run up a 10 % hill = 30 m gain.
Determine repeats: 500 m ÷ 30 m ≈ 17 repeats. Round to a whole number you feel comfortable with (e.g., 15‑18 reps).
Start the timer on your watch (don’t enable elevation tracking).
Run up the hill, turn around, jog or walk back down, and repeat.
After each ascent, estimate the cumulative gain. When you feel you’re within 10‑20 m of 500 m, stop the watch.
Record the total horizontal distance; aim to keep it as short as possible.

Quick tip: If you’re unsure about the gradient, use a smartphone app to measure the slope once before the challenge, then stick to the same hill for all repeats.

Closing Note

Give this hill‑repeat challenge a go and see how close you can get to 500 m of vertical gain – it’s a fantastic way to build strength and confidence. Customize the hill, gradient, and repeat count in the Pacing app to match your own paces and terrain. Have fun, stay safe, and don’t forget to watch the full video for the hilarious commentary and final results!