Winter Hill Repeats
Workout - Winter Hill Repeats
- 15min @ 6'00''/km
- 6 lots of:
- 1min 30s @ 5'00''/km
- 1min 30s rest
- 10min @ 6'00''/km
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Intro: Curious about RUNNERS: This Is HOW HILLS Can Help You FASTER This Winter from The FOD Runner? We’ve pulled out the key takeaways so you can start one of these workouts right away. Watch the full video for the techniques in detail.
Key points
- Hill training builds strength year-round, not just during dedicated hill season. Start now to build momentum for your spring race goals.
- Five practical hill methods you can start using right away: (1) add gentle hills to your easy-run routes, (2) finish runs with hill strides, (3) do hill reps at a challenging (tempo/threshold) pace, (4) try Kenyan-style continuous up-and-down hills, and (5) blend short hill sections into tempo runs.
- Effort and form matter more than hitting a specific pace. Your heart rate will climb naturally, but the strength gains justify the extra demand.
Workout example
- Hill strides. Add 4 x 20-second strides to the end of an easy run on a gentle incline, with quick, light ground contact and a powerful knee drive.
- Hill reps. Start with 5 x 1-minute climbs at a challenging (tempo) pace, recovering by jogging down. Build to 5 x 3-minute reps as fitness improves, totalling roughly 15 minutes of uphill work.
- Kenyan/continuous hills. Find a 2 to 3 minute climb. Sprint up, reverse course, descend. Do this twice as a set. Rest 2 to 3 minutes, then repeat for a total of 6 to 12 minutes of alternating ascent and descent.
- Hilly tempo. Weave short uphills into a 20 to 60 minute tempo session, holding effort just shy of your limit. Builds strength without compromising overall pace targets.
Practical tips
- Do one hill workout per week and dial back intensity the next day so muscles can recover.
- New to hills? Start with gentle modifications to easy runs or hill strides before moving to reps or continuous work.
- Train on grass or soft ground when available to protect joints.
- Log your sessions in the Pacing app and fine-tune paces to your fitness level.
Closing note: try these workouts. Adjust your training paces using the Pacing app to fit your ability, and keep hills in your training through the season.