Mastering Hill and Elevation Training for Ultra‑Marathons: Practical Strategies to Boost Speed and Endurance
It was 5 a.m. on a damp November morning, the world still grey‑blue from the mist. I stood at the bottom of a 200‑metre rise that seemed to stretch forever, the road disappearing into a cloud of breath‑fog. My watch buzzed with a promise of “personalised pace zones”, but the hill had its own agenda – it would not care about my schedule or my calendar. I started slow, feeling the burn in my calves, the tug of gravity, and the quiet voice in my head that whispered, “you’ll get there, one step at a time.” That moment, half‑awake and half‑running, became the seed of a training philosophy that still guides my runs today.
Exploring the concept: Why hills matter (and how science backs it)
The physiology of climbing
- Muscle recruitment: Uphill running forces the gluteal and hamstring groups to work harder, while the calf muscles act as stabilisers. Studies show that repeated vertical work can increase mitochondrial density in these muscles, improving aerobic efficiency (Bouchard et al., 2018).
- VO₂‑max and lactate threshold: Running on an incline raises heart‑rate and oxygen demand for a given speed. Training at 75‑85 % of your lactate threshold on hills sharpens the body’s ability to clear lactate, a key factor for ultra‑marathons where you’ll spend hours at a steady, hard effort.
- Running economy: By practising the cadence and stride length required for steep grades, you improve the neuromuscular pattern that translates into a smoother, more economical gait on both climbs and flats.
The altitude angle
When the air gets thinner, the body delivers less oxygen per breath. Acclimatisation – whether through a few nights in a simulated altitude chamber, a weekend camp at 1,500 m, or simply training on the highest local hill you can find – stimulates the production of red‑blood‑cells (Erythropoietin response). Even a modest 5 % rise in red‑cell volume can shave minutes off a 100‑km race (Lundby, 2020).
Practical self‑coaching: Turning insight into action
- Map your personal pace zones to the hill profile
- Use the built‑in zone calculator to set Zone 2 (easy) for the flat sections and Zone 3‑4 (steady‑hard) for the climbs. During a repeat, watch the real‑time feedback to stay within the target zone – this prevents early‑race fatigue.
- Adaptive training plans that respect life’s constraints
- If you can only spare three 45‑minute sessions a week, the plan will automatically shift the focus to quality: a 12‑minute hill repeat, a 20‑minute tempo on a simulated incline, and a strength circuit for the posterior chain.
- Custom workouts for vertical gain
- Choose a “Climb‑Pyramid” from the workout library: 2 min, 4 min, 6 min uphill with equal recovery, then reverse. The system adjusts the incline on a treadmill or suggests a local stair‑case when you’re out‑doors.
- Real‑time feedback on effort and form
- A gentle vibration alerts you when heart‑rate drifts out of the intended zone, while a live cadence read‑out helps you keep steps per minute in the optimal 80‑90 range for steep terrain.
- Collections and community sharing
- Browse the “Mountain‑Masters” collection to see how fellow runners structure their hill weeks, swap notes on favourite local climbs, and even log a post‑run reflection that syncs back to your training diary.
Actionable hill‑repeat workout (you can do it on a hill, stairs, or a treadmill)
Warm‑up (10 min) – easy jog, light dynamic stretches, gradually raise heart‑rate to Zone 2.
Main set (30 min total)
| Repetition | Incline | Duration | Target zone | Recovery |
|---|---|---|---|---|
| 1 | 10 % (or stair‑step) | 2 min | Zone 3 (≈85 % max HR) | 2 min easy jog |
| 2 | 12 % | 3 min | Zone 3‑4 | 2 min easy |
| 3 | 15 % (treadmill max) | 4 min | Zone 4 (≈90 % max HR) | 3 min easy |
| 4 | 12 % | 3 min | Zone 3‑4 | 2 min easy |
| 5 | 10 % | 2 min | Zone 3 | 5 min cool down |
Cool‑down (10 min) – slow jog back to Zone 1, finish with static stretching for the calves, hamstrings and glutes.
Tip: As you progress, let the adaptive plan automatically increase the incline or duration based on the data it gathers from your previous repeats.
Closing thought
Running hills is a dialogue between you and the terrain – a conversation that teaches patience, strength and a deeper trust in your own body. By pairing that dialogue with personalised pace zones, adaptive training and the instant feedback that modern tools provide, you gain a clearer map of where you’re strong and where you still have room to grow. The next time you stand at the foot of a climb, remember the early‑morning mist, the quiet promise of progress, and the knowledge that every step you stay in the right zone brings you a little closer to the finish line.
Happy running – and if you’re ready to put the plan into practice, try the “Climb‑Pyramid” workout today and watch your hill repeats transform into confidence on race day.
References
- How to Train for Mountainous Races | Higher Running (Blog)
- How To Train Hard With A Family And A Full Time Job. AKA, Real Life. - Trail Runner Magazine (Blog)
- Elite Runners and Coaches Bust Six Major Training Myths - Trail Runner Magazine (Blog)
- How to Train for Your First Ultramarathon: Tips, Mistakes, and Lessons Learned - YouTube (YouTube Video)
- Speed work for ultras : r/ultrarunning (Reddit Post)
- Tom Evans: How to train for elevation gain, heat and altitude (Blog)
- See Lachlan Morton’s Everesting Attempt | TrainingPeaks (Blog)
- Canadian record holder Catrin Jones’s go-to ultramarathon workouts - Canadian Running Magazine (Blog)
Workout - Hill Power Pyramid
- 10min @ 7'00''/km
- 2min @ 6'00''/km
- 2min rest
- 3min @ 5'45''/km
- 2min rest
- 4min @ 5'30''/km
- 3min rest
- 3min @ 5'45''/km
- 2min rest
- 2min @ 6'00''/km
- 10min @ 7'00''/km
to import the workout after you install it.
