Mountain-Hill Repeater

Workout - Mountain-Hill Repeater

• 12min @ 6'00''/km
• 8 lots of:
  • 1min @ 5'00''/km
  • 1min rest
• 12min @ 6'30''/km

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Intro

Seth James DeMoor’s “How to Run Faster: Run UP hills” is a solid watch. We’re distilling the key takeaways so you can try the workout right now. For the full picture, check out the complete video.

Key Points

• Why hills matter: they demand higher knee-drive, enhance ankle explosiveness, strengthen ankle elasticity, and deliver strong aerobic training without requiring the volume of a flat long run.
• Four core benefits: knee-drive, explosiveness, ankle strength, and aerobic capacity.
• Different hill-training approaches:
  1. Sustained climbing – e.g., 60 min of unbroken uphill at a hard-but-steady pace.
  2. Hill repeats – short, steep efforts (e.g., 8 × 1 min) followed by an easy jog down.
  3. Rolling terrain – undulating ground that mixes strength and speed work.
  4. Alternatives for flat areas – parking-garage climbs, treadmill inclines, or sand-dune sprints.
• Running form on hills: drive the knee higher, land on your mid-foot or toes, keep strides short, and use ankle snap with each step.

Workout Example

“Mountain-Hill Repeater” (any steep hill works):

1. Warm-up 10 min at an easy pace on flat ground.
2. Perform 8 × 1 min uphill at hard effort (≈90% max HR). Emphasize high knee-drive and explosive ankle push-off.
3. Recover with 1 min of easy jogging or walking downhill.
4. Cool-down 10 min at an easy pace. Flat terrain? Treadmill at 8–10% incline works just as well for the 1-minute efforts.

Closing Note

Give these hill drills a shot and watch your pace improve. Adjust the repeats, duration, or incline in the Pacing app to match your fitness level – then observe how your legs become stronger, faster, and more efficient. Happy climbing!

References

• How to Run Faster: Run UP hills - YouTube (YouTube Video)