BEST UPHILL RUNNING GRADE FOR ALL DISTANCE RUNNERS? Coach Sage Canaday Training Talk EP. 62 - Vo2maxProductions

Aug 13, 2025

Intro

This is a quick summary of BEST UPHILL RUNNING GRADE FOR ALL DISTANCE RUNNERS? Coach Sage Canaday Training Talk EP. 62 from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The ideal hill gradient for runners of any distance is about 5 % grade (5 m vertical per 100 m horizontal). This grade is steep enough to challenge you but not so steep you have to power‑hike, making it ideal for both speed and strength work.
Hill work acts as speed training in disguise: it improves leg strength, knee lift, ankle flexion, and fast‑twitch fiber recruitment, which translates to better flat‑ground speed and running economy.
Short, high‑intensity hill repeats (1‑3 min) on a 5 % grade with adequate recovery give a strong VO₂‑max or lactate‑threshold stimulus while keeping impact forces lower than flat sprints.
Use hill workouts to complement your aerobic base: easy 20‑minute uphill tempo runs, 1‑3 min hill repeats, or even full uphill tempo runs can be done on a treadmill, bridge, parking garage, or local hill.

Workout Example

5 % Grade Hill Session (adjust reps to your fitness level):

Warm‑up: 10‑15 min easy run on flat ground.
Hill repeats:
- Option A – 8 × 1‑minute uphill at 5 % grade, running at a hard but sustainable effort (near VO₂‑max).
- Recovery: walk or jog down for 2‑3 min between repeats.
Cool‑down: 10 min easy jog.

Alternative: 20‑minute continuous uphill run at a steady tempo on a 5 % grade (use a treadmill or a steady hill). Keep heart‑rate near your lactate‑threshold.

Closing Note

Give the 5 % hill workout a try this week and adjust the paces to match your own training zones in the Pacing app. You’ll build strength, improve form, and boost your running economy—ready for any race, from 5K to marathon to ultra. Happy running!