Hill Strength & Speed Combo

Workout - Hill Strength & Speed Combo

• 5min @ 7'00''/km
• 4 lots of:
  • 1min 15s @ 4'00''/km
  • 3min rest
• 3 lots of:
  • 10s @ 3'00''/km
  • 1min 30s rest
• 5min @ 7'00''/km

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Intro

This breakdown covers “Build Strength Without Lifting Weights” from StrengthRunning. We’ve pulled out the core concepts so you can start doing hill-strength sessions right away. Watch the full video for the rest.

Key points

• Hills are resistance training. The incline acts like a load and builds running-specific strength.
• Hill sprints (6-10 seconds of max effort on a steep incline) recruit the most muscle fibres, similar to a heavy squat.
• Roller-coaster runs (varied terrain at conversational pace) sharpen running economy and work well the day after hard training.
• Traditional hill repeats (45 seconds to 3 minutes at 5K-10K race pace) build the power to drive uphill against gravity.
• Recovery matters. Take 90-120 seconds of walking or standing between hill sprints. Keep roller-coaster runs easy.

Workout example

Hill-sprint drill

1. Find a steep hill safe for uphill running.
2. Warm up with 10-15 minutes easy.
3. Run 2-5 reps of a 6-10 second max-effort sprint uphill.
   • First rep at about 98% to settle in, then go all-out on the rest.
4. 90-120 seconds recovery (walking or standing) between efforts.
5. Cool down with a 5-10 minute easy jog.

Roller-coaster run (easy effort)

• Pick a hilly course with varied grades (steep, rolling, gentle).
• Run your normal easy pace for 30-45 minutes the day after hard training.
• No timed intervals, just run a steady rhythm with smooth, efficient form.

Classic hill repeats (power-based)

• 5 × 90 seconds uphill on a moderately steep grade.
• Each rep at 5K-8K race pace (adjust for the hill’s steepness).
• Easy jog or walk for 2-3 minutes between reps.

Closing note

Try these hill workouts and adjust the paces or reps to fit your training plan in the Pacing app.

References

• Build Strength WITHOUT Lifting Weights - YouTube (YouTube Video)