The 500m Vert Challenge

Workout - The 500m Vert Challenge

• 12min @ 6'30''/km
• 5 lots of:
  • 1min 30s @ 5'30''/km
  • 1min rest
• 10min @ 6'30''/km

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Intro

Quick summary of STOP When You Think You’ve Run 500m Of Elevation from The Running Channel. The full video is worth watching, but here’s the challenge.

Key points

• The challenge: run up and down the same hill until you think you’ve logged around 500 m of elevation gain. No checking actual elevation during the run.
• Scoring: closest to 500 m wins. Ties broken by shortest horizontal distance.
• Estimate elevation on the fly by multiplying the hill’s average gradient by distance traveled. A 10% grade over 300 m is roughly 30 m of vertical gain.
• Hill repeats are a serious strength builder and mental challenge. They improve running economy.
• Prep: know your hill (measure it if needed) and calculate how many repeats you’ll need before you start.

Workout example

Hill-repeat challenge (500 m vertical goal):

1. Pick a hill and find its average gradient (e.g. 10%).
2. Calculate elevation per ascent:
   • Elevation gain ~ distance x gradient.
   • Example: 300 m up a 10% hill = 30 m gain.
3. Plan repeats: 500 m / 30 m ~ 17 repeats. Pick a realistic whole number (15-18 reps).
4. Start your watch without elevation tracking.
5. Run uphill, turn around, jog or walk back down, repeat.
6. After each climb, estimate cumulative gain. When you feel you’re near 500 m (within 10-20 m), stop.
7. Record the total horizontal distance and try to keep it minimal.

Tip: unsure about the gradient? Use a smartphone app to measure it once before the challenge.

Closing note

Try this challenge and see how accurately you can estimate 500 m of vertical. Adjust the hill, gradient, and rep count in the Pacing app.

References

• STOP When You Think You’ve Run 500m Of Elevation - YouTube (YouTube Video)