Vert Seeker Hill Challenge

Workout - Vert Seeker Hill Challenge

• 12min @ 12'00''/km
• 5.0km @ 10'00''/km
• 12min @ 12'00''/km

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Quick Summary

Ryan Clayton’s video “How Fast Can I Climb 5,000 FT?? Making the best of what you have” explores a climbing-focused running strategy you can use right away. This breakdown gives you the details—refer back to the full video to see it in action.

Key Points

• Vertical‑focused training: Rather than fixating on distance, Ryan prioritizes a concrete elevation target. He aims for 5,000 ft of vertical gain in a single outing.
• Flexible volume: If you’re under the weather or nursing a headache, cut the mileage while holding the climbing component steady.
• Gear and fuel: Hoka Torrent 2 shoes (lightweight, grippy) work well here. Consume a gel with water roughly every 45‑60 min to keep your energy up.
• Simple metrics: Track your distance, total elevation gain, and time on effort. Example: 8.2 miles, 4,000 ft of vertical, completed in 2 h 40 min.
• Adaptable pacing: Ditch rigid pace targets. Instead, run at a steady, conversational effort (Zone 2) while concentrating on how you feel on the climbs.

Workout Example

1. Warm‑up – Jog easy for 5‑10 min on flatter ground to loosen up.
2. Main set – Complete 10 miles while accumulating 5,000 ft of vertical gain. Select terrain with repeating hills or extended climbs.
3. Pacing – Hold a steady, sustainable rhythm (conversational, Zone 2). Climb with intention; recover gently on descents.
4. Fueling – Grab a gel and water roughly every 45‑60 min to fuel the effort.
5. Cool‑down – Easy jog or walk for 5‑10 min, stretch, and drink.

Adjust the mileage or elevation target to suit your current fitness—the total vertical gain is what matters most.

Closing Note

Give this workout a shot and tailor the distance and elevation to match your abilities. The Pacing app can help you track and refine the session. Get after it! 🚀

References

• How Fast Can I Climb 5,000 FT?? Making the best of what you have - YouTube (YouTube Video)