Running Up That Hill | Workout Of The Month - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of Running Up That Hill | Workout Of The Month from The Running Channel. 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 repeats boost leg and glute strength, improve running form, and add a speed stimulus without a formal interval session.
The session is split into three parts (warm‑up, hill repeats, 30‑min easy run, second set of hill repeats, cool‑down).
Effort for each hill sprint should feel like an RPE 8‑9/10 – almost a sprint, but not an all‑out effort.
Recovery between reps is a walk or easy jog back down the hill; keep moving but stay relaxed.
The 30‑minute middle run should be a comfortable effort (RPE 3‑5), even though your legs may feel heavy at first.

Workout Example

Warm‑up – easy jog for 10‑15 minutes, finish at the top of the hill.
First Hill Set – 5 × 10‑second uphill sprints at RPE 8‑9, walking/jogging back down for recovery.
Middle Run – 30 minutes easy (RPE 3‑5). Stay upright, focus on relaxed breathing.
Second Hill Set – repeat 5 × 10‑second uphill sprints, same intensity and recovery as the first set.
Cool‑down – easy jog or walk for 5‑10 minutes, stretch if desired.

Tips: Choose a hill that’s steep enough to be challenging but not so steep you can’t maintain form. On a treadmill set the incline to about 7 %. Keep your torso tall, drive the knees up, pump the arms, and squeeze the glutes on each effort.

Closing Note

Give this hill‑repeat session a try and feel the boost in strength and speed. Adjust the hill length, sprint time, or effort level to match your current fitness, and log the workout in the Pacing app so you can fine‑tune your paces. Enjoy the hills and keep running forward!