More about Vertical K (Skyrunning Classic) – Intermediate
📋 Plan Overview
Distance: 5 km
Elevation Gain: 1,000 m
Terrain: Steep technical mountain terrain
Category: Vertical K
Skill / Level: Intermediate (Sky Focus)
Duration: 8–24 weeks
Workouts/week: 6–8
Weekly hours: 5–7
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Made for intermediate trail runners targeting a fast and efficient Vertical K including races in the Skyrunner World Series and similar high-altitude, steep mountain races.
Ideal for those training 5–7 hours per week with basic mountain experience looking to improve climbing power, technique, and endurance.
📦 What You’ll Get
A structured plan by Arduua coaches built around progressive mountain work.
All running sessions use time and heart-rate zones for individual adaptation.
Includes strength and mobility sessions to reinforce core and legs for steep climbs.
❤️ Training Methodology
Sessions guided by time and heart rate for optimal control and recovery.
The plan balances climbing volume, intensity, and technical work for efficient adaptation.
📆 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 setup instructions. Then sync your TrainingPeaks app and connect to the Arduua Coach Account:
Add our main coach account.
💬 Additional Services
Personal Coaching: Not included. For 1-to-1 support see our Coaching Services >>.
✅ Summary
This intermediate Vertical K plan enhances endurance, strength, and power for technical 1,000 m climbs — helping you reach new performance levels on steep terrain.
📣 More info: arduua.com • Contact: info@arduua.com
