Hill Strength & Speed Combo

Workout - Hill Strength & Speed Combo

• 5min @ 7'00''/km
• 4 lots of:
  • 1min 15s @ 4'00''/km
  • 3min rest
• 3 lots of:
  • 10s @ 3'00''/km
  • 1min 30s rest
• 5min @ 7'00''/km

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Intro

This breakdown covers the “Build Strength WITHOUT Lifting Weights” video from StrengthRunning. The content is worth your time—we’ve extracted the core concepts so you can start doing hill-strength sessions right away. Dig into the full video for comprehensive instruction.

Key Points

• Hills function as resistance training — the incline itself acts like a load, building strength specific to running movements.
• Hill sprints (6-10 seconds of maximum effort on a steep incline) engage the most muscle fibers, comparable to a heavy squat.
• Running on varied terrain (roller-coaster runs) sharpens running economy and works well at conversational pace, especially the day following hard training.
• Traditional hill repeats (45 seconds to 3 minutes at 5k-10k race pace) develop the explosiveness needed to drive your body upward against gravity.
• Recovery is essential — allow 90-120 seconds of walking or standing between hill sprints; keep roller-coaster runs easy and manageable.

Workout Example

Hill-Sprint Drill

1. Find a steep hill safe for uphill running.
2. Warm up with 10-15 minutes at an easy pace.
3. Run 2-5 reps of a 6-10 second maximum-effort sprint uphill.
   • Dial the first rep back to ~98% effort to settle in; go all-out on the remaining reps.
4. Take 90-120 seconds of recovery (walking or standing) between efforts.
5. Cool down with a 5-10 minute easy jog.

Roller-Coaster Run (easy effort)

• Pick a hilly course with varied grades (steep sections, rolling terrain, gentler climbs).
• Run at your normal easy pace for 30-45 minutes on the day following hard training.
• Skip timed intervals—simply run at a steady rhythm, focusing on smooth, efficient movement.

Classic Hill Repeats (power-based)

• 5 × 90 seconds uphill on a moderately steep grade.
• Pace each rep at 5k-8k race pace (adjust based on the hill’s steepness).
• Use easy jogging or walking for 2-3 minutes of recovery between reps.

Closing Note

Test out these hill workouts and adjust paces or reps to fit what your training plan calls for in the Pacing app. Building leg strength leads to quicker, more durable running—so get out there, tackle the hills, and watch your performance improve! 🚀

References

• Build Strength WITHOUT Lifting Weights - YouTube (YouTube Video)