Hill training is a runner’s best ally and worst foe. It is difficult and easy to neglect but it is also crucial when it comes to building strength in your legs. The resistance that comes with running uphill pushes you to work harder than you would running on flat surfaces. To put it simply, hill training will help you to become a better runner.

Today, we will focus on long hill repeats. Long hill repeats help to improve endurance over a moderately hard effort. For this workout, the hill will ideally be about a quarter to a half mile long and not overly steep.

Workout

• Warm-up 10-20 minutes of running (easy effort)
• 4-6 repeats uphill at a moderately hard effort (5k race effort), with an easy jog back down after each repeat
• Cool down 10 minutes of running (easy effort)

Tips

• Avoid starting out too fast.
• Use short strides for efficiency.
• Remember to look up at the hill, and not down at your feet.