RUNNERS: This Is HOW HILLS Can Help You FASTER This Winter - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of RUNNERS: This Is HOW HILLS Can Help You FASTER This Winter from The FOD Runner. 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

Hill work isn’t just for the hills‑season; adding it now builds leg strength for spring races.
Five easy‑to‑apply hill methods: (1) make your easy runs a bit “hillier,” (2) add hill strides, (3) do hill reps at tempo/threshold effort, (4) try Kenyan/continuous hills, and (5) run hilly tempo sessions.
Focus on effort and form rather than exact pace – the heart‑rate will be a bit higher, but the strength payoff is worth it.

Workout Example

Hill Strides – After an easy run, finish with 4 × 2‑second strides on a gentle hill, focusing on quick, light foot‑strike and strong knee drive.
Hill Reps – Start with 5 × 1‑minute hill climbs at a comfortably hard (tempo) effort, jog back down for recovery. Progress to 5 × 3‑minute reps as you get stronger, totaling ~15 minutes of hill time.
Kenyan/Continuous Hills – Find a 2‑3 minute hill. Run up, turn around, and run back down; repeat twice per set. Rest 2‑3 minutes, then repeat the set for 6‑12 minutes of continuous up‑and‑down effort.
Hilly Tempo – Incorporate short hill sections into a 20‑60 minute tempo run, keeping effort just below threshold. The hills add strength without slowing the overall pace.

Practical Tips

Start with one hill‑focused session per week and ease off the following day’s intensity to let your legs adapt.
If you’re new to hills, begin with easy‑run hill tweaks or hill strides before moving to reps or continuous hills.
Use grass or a soft surface when possible to reduce impact.
Track effort in the Pacing app and customize the intervals to match your current training paces.

Closing Note: Give these hill workouts a go and feel the strength build in your legs—then tailor the paces in the Pacing app to suit your own fitness. Have fun, stay safe, and keep those hills in the mix for a faster, stronger season ahead!