More about Vertical K (Skyrunning Classic) – Beginner
📋 Plan Overview
Distance: 5 km
Elevation Gain: 1,000 m
Terrain: Steep, technical mountain terrain (Skyrunning VK)
Category: Vertical K
Skill / Level: Beginner (Sky Focus)
Duration: 8–24 weeks
Workouts/week: 5–7
Weekly hours: 4–6
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for trail runners new to Skyrunning who want to complete their first Vertical K event including races in the Skyrunner World Series and similar high-altitude, steep mountain races.
Ideal for athletes training 4–6 hours per week seeking to build climbing ability, leg strength, and uphill confidence safely.
📦 What You’ll Get
A progressive plan by Arduua coaches focused on uphill running and mountain fitness.
Sessions are time- and heart-rate-based for individual control.
Includes strength and mobility workouts with video guidance.
Structured progression balances load and recovery for steady improvement.
❤️ Training Methodology
Intensity prescribed by time and heart rate, not distance — perfect for steep terrain.
The approach adapts to gradient and fatigue, developing efficient, sustainable climbing power.
📆 Plan Structure
Base (0–6w): Build general aerobic base, leg strength, and mobility for steep climbs.
Specific (8w): Develop VO₂max, lactate threshold, and climbing power.
Pre-Comp (8w): Race-intensity sessions, back-to-back climbs, and technical descents.
Taper+Race (1w): Recover, sharpen, and peak for your target race.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor recommended.
🧭 How It Works
Purchase the plan and follow the email instructions. Then sync your TrainingPeaks app and connect it to the Arduua Coach Account:
Add our main coach account.
💬 Additional Services
Personal Coaching: Not included. See our Coaching Services >> for 1-to-1 support.
✅ Summary
This beginner Vertical K plan develops strength, endurance, and confidence for your first 1,000 m vertical challenge. Progress safely and arrive ready to climb strong.
📣 More info: arduua.com • Contact: info@arduua.com
