Top 3 HILL Workouts For RUNNERS - HOW TO Build STRENGTH & SPEED | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Top 3 HILL Workouts For RUNNERS - HOW TO Build STRENGTH & SPEED 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:

Sprint‑Kill‑Ramp: 30‑90‑second uphill sprints with easy jog recovery downhill. Ideal for the base‑building phase; start with 10 reps and add 2 reps each week.
Longer Hill Repetitions: Use a rolling‑terrain loop (≈0.3 mi) with 2‑minute hard/2‑minute easy intervals, progressing to tempo runs of 5–7 mi that include 6‑7 hills. Good for building threshold strength.
Canyon Hills: 3 × 10‑minute uphill‑downhill repeats with 2–3 min easy recovery, repeated 3 times. Adds downhill quad work and improves pacing. Works well for half‑marathon training.
Place sprint‑kill‑ramp and longer hill repeats early in the plan, and save canyon‑hill repeats for mid‑to‑late blocks or longer‑distance cycles.

Workout Example:

Sprint‑Kill‑Ramp – 30‑90 sec hill sprint, jog down for recovery. Start week 1 with 10 reps, add 2 reps each week for 5‑week base block.
Longer Hill Intervals – On a 0.3‑mile rolling loop: 2 min hard (threshold effort) on, 2 min easy off. Repeat for 20‑30 min, then progress to 5‑7 mi tempo runs with 6‑7 hills.
Canyon Hills – 10 min uphill‑downhill repeat, 2‑3 min easy jog at bottom, repeat 3 times. Optionally finish with a 2‑mile flat tempo to feel leg freshness.

Closing Note: Try one of these hill sessions this week, tweak the reps and paces to match your current fitness in the Pacing app, and watch your strength and speed soar. Happy hill training!