Clayton's 40-Rep Hill Challenge

Workout - Clayton's 40-Rep Hill Challenge

• 12min @ 6'30''/km
• 20 lots of:
  • 1min @ 5'15''/km
  • 2min rest
• 12min @ 7'00''/km

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This article walks through the 40 TIMES | Training for Grindstone #5 workout from Ryan Clayton. The full video is worth watching for all the nuances, but we’ve broken down the key elements so you can get started with this session today.

Key Points

• Goal: 4,000 ft of elevation gain in a single session (≈ 7 mi total, ~3 hrs).
• Strategy: Run 40 repeat ups-and-downs of a ~100-ft hill (each up-and-down counts as one repeat). This type of session builds significant strength, which is especially valuable for ultramarathon training or tackling challenging courses. It fits well into a longer training plan, such as the approach covered in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Take short breaks (4–10 min) as needed—especially to grab photos or spend time with family.
• Nutrition and hydration matter greatly; Ryan noted that insufficient fuel and water affected his performance toward the end.
• Follow this session with a rest day to allow proper recovery before your next training block.

Workout Example

This is a compelling, real-world example of high-volume interval training. To understand the physiology behind this approach, see our detailed look at Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Warm-up: 10–15 min easy jog on flat ground.

Repeat 40 times:
  • Run up the hill (≈100 ft elevation gain, ~0.3–0.4 mi) at a comfortable effort.
  • Turn around and run back down.
  • Take a 30–60 second walk or easy jog if needed.

Total: ~7 miles, 4,000 ft total climb, ~3 hours.
Cool-down: 10–15 min easy jog + stretch.

Hill repeats of this caliber develop strength that translates directly to race performance. While this particular session emphasizes endurance, the same structure works for other goals—building speed over shorter distances, for instance. Our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time explores adaptations you might use.

Adjust the repeat count or hill height to fit your own elevation targets or available time.

Closing Note

Give this hill-repeat session a try, modify the repeats or distance to suit your fitness level in the Pacing app, and make the most of the climb! 🎉

References

• 40 TIMES | Training for Grindstone #5 - YouTube (YouTube Video)