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 for all the details, but here’s what the challenge involves.

Key Points

• The challenge: run up and down the same hill repeatedly, stopping when you think you’ve logged around 500 m of elevation gain. You can’t check your actual elevation during the run.
• Scoring is based on accuracy—whoever gets closest to 500 m wins. Ties are broken by shortest horizontal distance covered.
• Elevation estimation happens on the fly by multiplying the hill’s average gradient by distance traveled. A 10% grade over 300 m, for example, means roughly 30 m of vertical gain.
• Hill repeats are a serious strength builder and mental challenge. They improve running economy and deliver that sense of accomplishment as you reach the top each time.
• Smart preparation: know your hill (measure it if needed) and calculate how many repeats you’ll need before you start running.

Workout Example

Hill-Repeat Challenge (500 m vertical goal)

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

Quick tip: Unsure about the gradient? Use a smartphone app to measure it once before the challenge, then keep running the same hill for consistency.

Closing Note

Try this challenge and see how accurately you can estimate 500 m of vertical—it builds genuine strength and confidence in your ability to read your effort. Adjust the hill, gradient, and repeat count in the Pacing app to fit your fitness and local terrain. Get out there and enjoy it.

References

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