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Vertical Kilometer (VK)
Rating
The Vertical Kilometer (VK) is a separate trail running discipline: gaining 1000 meters of elevation over a distance usually no longer than 5 km, following the steepest possible straight line up.
In detail
VK is one of the most physiologically intense formats in running: elite athletes complete it in 30-35 minutes, working nearly at their limit for the entire distance. It is often featured as a separate category at trail festivals (for example, as part of a week of major ultramarathon events).
How to use it
VK is an excellent short but very tough workout for building leg strength and tolerance for working at a high heart rate on climbs — don't try to run it at your usual trail pace.