Mountain-Hill Repeater

Workout - Mountain-Hill Repeater

• 12min @ 6'00''/km
• 8 lots of:
  • 1min @ 5'00''/km
  • 1min rest
• 12min @ 6'30''/km

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Intro

Seth James DeMoor’s How to Run Faster: Run UP hills is a solid watch. The key takeaways are below so you can try the workout right now. Watch the full video for the complete picture.

Key points

• Why hills matter. They demand higher knee-drive, build ankle explosiveness and elasticity, and deliver good aerobic training without the volume of a flat long run.
• Four core benefits: knee-drive, explosiveness, ankle strength, and aerobic capacity.
• Hill-training approaches
  1. Sustained climbing, for example 60 min of unbroken uphill at a hard-but-steady pace.
  2. Hill repeats, short steep efforts (for example 8 x 1 min) with an easy jog down.
  3. Rolling terrain, undulating ground that mixes strength and speed work.
  4. Alternatives for flat areas: parking-garage climbs, treadmill inclines, or sand-dune sprints.
• Form on hills. Drive the knee higher, land on the mid-foot or toes, keep strides short, and use an ankle snap each step.

Workout example

“Mountain-hill repeater” (any steep hill works):

1. Warm-up 10 min at easy pace on flat ground.
2. 8 x 1 min uphill at hard effort (~90% max HR). Emphasize high knee-drive and explosive ankle push-off.
3. Recover with 1 min of easy jogging or walking downhill.
4. Cool-down 10 min easy.

On flat terrain, a treadmill at 8–10% incline works for the 1-minute efforts.

Closing note

Try these hill drills. Adjust the repeats, duration, or incline in the Pacing app to match your fitness.

References

• How to Run Faster: Run UP hills - YouTube (YouTube Video)