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Intermediate8-12 weeks

Ultra Vertical Gain Training

Learn ultra vertical gain training from scratch with a clear step-by-step workflow, recommended tools, safety guidelines, and expert tips.

mountain ultra runnersskyrunners

Workflow

  1. Find Vert

    weeks 1-4

    Find stairs hill repeats or treadmill incline for vert specific training.

  2. Power Hike

    weeks 5-8

    Power hike steep sections training hiking muscles not just running.

  3. Race Vert Match

    weeks 9-12

    Long runs matching race vert per mile profile.

  4. Peak Week

    week 12

    Peak vert week then taper — legs need recovery not just load.

Checklist

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Planning

Preparation

Safety

Execution

Quality

Documentation

Reference Materials

Vertical Gain Training StandardStandard

Best practices for vertical gain training.

Vertical Gain Training FormulaFormula

Key calculation for vertical gain training.

Vertical Gain Training DataTable

Reference values.

RaceVert ftTrain peak
50k80006000 wk
100mi1800012000 wk

  • Downhill

    Quad damage from downhill kills race — train descents not just up.

  • Eccentric

    Downhill slow controlled builds resilience — do not skip.

  • Warning

    Know when to DNF — persistent pain or confusion means stop at the next aid station.

Safety Notes

  • Downhill falls — trekking poles practice.
  • Overuse from vert — IT band watch.

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Ultrarunning