Over the past few weeks we’ve talked about why you should run hills and how to include them in your training. Now I’d like to share a few examples of hill workouts. You will want to be strategic about including some of these in your training. If you are not training for anything specific you can try any of these kinds of workouts, just be sure to incorporate them gradually and carefully. If you are training, there are better times in your training cycle for certain workouts which I will mention below.
Hill Workouts To Run Throughout Your Training Cycle
If you have been running consistently for a few months without any injuries, hill workouts can be a great addition to your training plan (even if you’re not “training”). They don’t have to be super structured either. While I will give you some ranges for these workouts, they can be adjusted for whatever your current fitness level is. And don’t forget-you can always run hills just by running hills! You don’t always need to do a formal workout or hill repeats.
Hill Sprints
These can be done at the end of a run, similar to strides. Find a steep hill- it doesn’t need to be long. If you’re on a treadmill this can be a 7-10% incline. These are short and fast intervals, with a full recovery in between.
Sprint up the hill for 10-15 seconds and then recover by walking back down. You may start with as little as 2-3 repeats as you get used to this kind of workout. Build up to as many as 8-10 by adding 1-2 sets each session. You can do these at any point in your training, but make sure you add them in gradually!
Short Hill Repeats
These short hill repeats should be done on a hill that is still somewhat steep, about a 4-7% incline. It should take you about 60-90 seconds to run up the hill, so look for a hill that is long enough for that, even if you don’t necessarily run the whole way up.
You can start with about 3-5 of these repeats, and work your way up to 8-10. Your pace should be fast, but not a sprint- somewhere around 5k-10k pace. For these you can jog the recovery by running back down the hill at an easy pace. These kind of workouts are often used in the middle or later stages of a training cycle.
Long Hill Repeats
Obviously, these are done on a longer hill. Your pace will be slower but these are still very challenging, both mentally and physically. I have a hard time finding hills long enough for this outside so I do workouts like this on the treadmill. Your hill for this may not be as steep as the other workouts (4-5%).
Try this! The Lazy Runner’s Short and Sweet Treadmill Hill Workout
These repeats should take you about 2 minutes. For these don’t worry so much about pace, and focus more on effort. It should be moderately hard, but not so challenging that you won’t be able to run the full length of the hill with proper form. Run easy back down the hill to recover. On a treadmill your recovery can be twice as long as your hill, so if you ran uphill for 2 minutes you can recovery for 4 minutes. Aim for 4-6 repeats. These can be done in the early stages of training or while base-building.
Other Hill Workouts
You can also get creative with your hill workouts. Mix up the ones I shared above by dong 1-2 long repeats followed by 1-2 short repeats. Run an easy run on a hilly route and end with a few hill sprints. Do a pyramid workout by running 1-2-3-2-1 minutes up hills. Or challenge yourself by running part of a tempo run or long run on hills.
Hopefully by now I’ve convinced you of the importance of hills, along with the many ways to include them in your training!
Download a copy of this workout!L
Learn more about how to run hill repeats!
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Whats is your favorite (or least favorite) hill workout?
Will you be adding any of these hill workouts into your training?
Do you prefer short/steep hills or long/gradual hills?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Great advice! I have mostly been focusing on the long hills, I should do the hill sprints again.
Btw, have you ever done a post on downhill running? Towards the end of my ultra, this became the most challenging part. In hindsight, I should have practiced that much more. I guess I neglected it because I thought downhill running is easy.
I haven’t! Other than including a few tips about it here and there. Its not something I’ve focused on specifically. It feels good in short amounts, but running them over a long distance can really beat up your quads!
I will definitely be incorporating these! I found an 8 week plan in a magazine that I’m currently following. Lots of nice speed workouts but no hill-work and I’ve been meaning to squeeze those in. These workouts are so useful.
I think hills are a great way to progress into training! Hope you like the workouts if you give them a try!
I will run long gradual hills and pretend they’re not really hills. The short, steep ones are stinkers, but we hardly have any here in Flatlandia. Haha! Great tips!
I actually don’t mind the short steeps ones as much because I know they will be over faster!
I usually try to do hill repeats one week, strides the next (when I’m not training for anything specific) .
I’ve never thought of mixing up the short & long hills though — I love that suggestion! Probably because I have a short & a longer hill that are in close proximity to each other.
Sometimes I’ve run up the short hill, over to the longer hill, and down the long hill, just to mix it up. Haven’t done that in a long time though!
Hills and strides are both great! Your short and long hills sound like a great combo!
Thanks for the reminder. I don’t do them often. But sometimes.
It’s usually short hills but it’s faster. Lol.
The short, fast hills can be so beneficial!
My hills are usually accidental ha. We have a few short steep hills on our regular run routes and I like to use them as training. I used to do hill repeats for training for specific races. I do have those hilly trails coming up in June in California, so I better get climbing!
Since I haven’t been following a training plan right now I’ve been doing hills and strides once or twice a week. Running hills will definitely help you prepare for your trail race!
I have a lot of hills to choose from in my area, in all distances and grade. Often times, in the summer (when I have early daylight…like at 5:30), I do repeats and sprints on a hill that is approximately 1/10th of a mile. I like to know the total distance run (#mathdork), so 10 repeats will net me two total miles (counting the recovery jogs back down).
That sounds like a great workout! I also have alot of different hills to choose from. Its nice for getting workouts, but its hard on days I want to avoid hills!
I live in a VERY hilly area so some of my runs are entirely hills! I also have access to a trail that is completely flat so it’s good to have access to both! I will definitely try to incorporate these when I do my hilly runs!
That’s so great that you have both hills and flat routes nearby!
I drove to many hills to get the workouts you just described when I was training for a downhill marathon. I think I mentioned before how I like doing hills. They make me feel strong and it’s always good to know you get a rest period after a tough hill.
Totally agree! I love the feeling of accomplishment after climbing a hill.
I haven’t done any hill workouts in quite some time, they are tough but rewarding! I have a super steep hill that would be perfect for these workouts!
You should definitely use that hill! Hills are hard but they are so beneficial!
Okay, okay! I’m going to start calling you a “hill bully,” ha ha. You’ve convinced me, although as I’ve said I probably live in the flattest area on earth. My only option will be a short hill repeat (on the hill over the turnpike) OR, I could go to the gym and run on the treadmill. Er… I’ll choose the turnpike hill.
Haha I promise I’m done with the hill posts now! I hope you can figure out a way to get in some hills!
These are all great. I run a bridge instead of hills (it’s all we have). There’s a long side and a steep side, and each comes with its own challenges. I will try the sprints the next time I go. It will mix things up.
That’s perfect that each side is different! Its always good to change things up.
Great information! I do most of my hill repeats on a fairly short hill. Of course, everywhere around my house is a hill, so I get a lot of steady pace work without even wanting to! 🙂
That’s how I feel, but I also know its good to do those intentional harder hill repeats once in awhile!
I love hill strides! My neighborhood is hilly so they are convenient for me, but they are also so fun.
I like that they go by quickly! And they make me feel strong!
Hi Lisa
Great tips! I love to climb mountains, I went there with friends last year and tried to run up the high mountain but I had a lot of trouble getting there. Because I had no preparation, I did not practice running. I want to go there again in a few days, before I go I must use and practice the ideas given by you so that I can run there well and have fun and no accidents happen, thank you.