Connolly's Ultra Hill Repeats

Workout - Connolly's Ultra Hill Repeats

• 12min @ 9'30''/km
• 6 lots of:
  • 5min @ 6'00''/km
  • 2min rest
• 12min @ 9'30''/km

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Intro

Check out My favourite runner’s favourite sessions - John Connolly on This Messy Happy – it’s genuinely worth watching. We’ve distilled the main workout below so you can test it out this week. The full video has plenty more context and detail you won’t want to miss.

Key Points

• John’s go-to session is stripped-back hill work – no complex intervals or gimmicks, just steady hard climbs repeated over and over.
• The main goal is sustained effort uphill (typically 4–10 minutes per repeat) to build aerobic capacity and toughness of mind.
• Flexibility is built in: scale based on how many reps you do. John has tackled 20+ reps on a 26-mile hill loop, but the principle is basic – pick a hill and attack it repeatedly.
• Keep the pace demanding enough that your heart rate stays up, but controlled so you can push the full 4–10 minutes without walking.
• This session trains willpower just as much as it trains your body – the grind teaches you the mental discipline needed for ultramarathon racing.

Workout Example

Hill-Graft Session (modify distance and effort to suit where you’re at):

1. Warm-up: 10–15 minutes at easy pace on flat terrain.
2. Select a hill with a steady slope (~5–8% grade) that takes 4–10 minutes to climb.
3. Run up the hill at a strong, even effort (aim for Tempo/Threshold intensity – hard to talk, but you’re not gasping for air).
4. Recover by jogging or walking back down (treat the descent as your rest period – about 2–3 minutes).
5. Do 6–12 repeats (or more if you’re experienced). Target a total of 30–60 minutes spent climbing.
6. Cool-down: 10–15 minutes easy jog on flat ground.

Tip: No access to a long hill? Split a shorter one into back-to-back efforts, keeping your total climbing time within the window above.

Closing Note

Put this hill-graft workout into your training rotation – it’s an excellent tool for building strength, stamina, and the mental resilience you need for longer races. You can adjust the repeats, climb length, and intensity to match your fitness using the Pacing app. Time to climb.

The full video has more of John’s background on hill training and his journey as an ultrarunner.

References

• My favourite runner’s favourite sessions - John Connolly - YouTube (YouTube Video)