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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/the-500m-vert-challenge-62a8a7ab

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Download on theApp StoreGet it onGoogle Play

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)