Master Hill Running: Tips to Conquer Steep Gradients in Ultra Trail Running - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Master Hill Running: Tips to Conquer Steep Gradients in Ultra Trail Running from Lee Grantham. 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:

Train the specific gradient you’ll face; treadmill or local hills up to ~10‑12% are “runnable” and build base power.
Use short, steep repeats (200‑300 m) on 15‑25% grades to develop calf, glute, and hamstring strength while keeping stride length short (~80 cm) and cadence high.
Focus on smooth, light footwork: land mid‑foot, keep steps quick, and avoid long strides that cause lactic buildup.
Mix running, power‑hiking, and walking based on effort zones; aim to stay in zone 2‑3 for most of a long climb.

Workout Example:

Warm‑up 10 min easy on flat or low‑grade treadmill.
Hill repeats – 6 × 200 m at 15‑20% grade, 2‑3 min rest (walk or easy jog). Keep stride short, high cadence, mid‑foot strike.
Cool‑down 10 min easy. Adjust repeats (300 m or add more sets) as you get stronger. Use the Pacing app to set your target effort zone instead of a fixed pace.

Closing Note: Give these steep repeat sessions a try this week and tweak the grade or length to match your own race profile. Track your effort in the Pacing app, stay smooth and light, and watch your uphill confidence grow. Happy climbing! 🚀