Hill Power Repeats

Workout - Hill Power Repeats

• 10min @ 8'00''/km
• 6 lots of:
  • 30s @ 4'30''/km
  • 1min rest
• 10min @ 9'30''/km

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This video from The Run Experience, Where You Become a Better Runner, is worth watching in full. Here’s the core takeaway so you can hit a hill workout this week.

Key points:

• Hills build strength without the high-impact stress of flat-ground speed work, and they add power for any race distance.
• Keep your flat-ground cadence (foot turnover). Bump it up a bit if you’re training for shorter, faster races.
• Your upper body matters. Keep your head high, open your chest, and drive your elbows back.
• Pick a 5–10% grade hill and use perceived exertion (RPE 6–8 on a scale of 1–10) to judge effort.
• Don’t skip the descent. Stay light on your feet, eyes forward, and walk or jog down to recover between reps.

Workout example:

1. Find a grassy or dirt hill with roughly 5–10% incline, ideally 10–30 m long.
2. Start with 5–10 minutes of easy running on flat ground to warm up.
3. Run 6–8 hill repeats:
   • Duration: 10 seconds to 1 minute, based on your target race distance.
   • Effort: medium to hard (RPE 6–8).
   • Cadence: keep your flat-ground rhythm, faster if you’re preparing for shorter distances.
   • Form: head high, chest open, elbows driving back.
4. At the top, pick your recovery:
   • Jog or walk down, then go straight into the next repeat (top-rest method).
   • Or take a full walk down to fully reset.
5. Wrap up with 5–10 minutes of easy running.

Closing note: Try hill repeats this week, using your Pacing app to adjust the distance and effort for your goals. You’ll build strength, pick up speed, and reduce injury risk.

References

• Where You Become a Better Runner - YouTube (YouTube Video)