Winter Hill Repeats
Workout - Winter Hill Repeats
- 15min @ 6'00''/km
- 6 lots of:
- 1min 30s @ 5'00''/km
- 1min 30s rest
- 10min @ 6'00''/km
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Intro: Curious about RUNNERS: This Is HOW HILLS Can Help You FASTER This Winter from The FOD Runner? We’ve summarized the key takeaways from this excellent video so you can get started on one of these workouts right away. Watch the full video to dig deeper into the techniques and nuances.
Key Points
- Hill training builds strength year-round, not just during dedicated hill season—start now to build momentum for your spring race goals.
- Five practical hill methods you can start using immediately: (1) add gentle hills to your easy-run routes, (2) finish runs with hill strides, (3) perform hill reps at a challenging (tempo/threshold) pace, (4) try Kenyan-style continuous up-and-down hills, and (5) blend short hill sections into tempo runs.
- Effort and form matter more than hitting a specific pace; your heart rate will climb naturally, but the strength gains justify the extra demand.
Workout Example
- Hill Strides – Tack 4 × 2-second strides onto the end of an easy run on a gentle incline, emphasizing quick, light ground contact and powerful knee drive.
- Hill Reps – Begin with 5 × 1-minute climbs at a challenging (tempo) pace, recovering by jogging down. Build to 5 × 3-minute reps as fitness improves, accumulating roughly 15 minutes of uphill work.
- Kenyan/Continuous Hills – Locate a 2–3 minute climb. Sprint up, reverse course, and descend; do this twice as a set. Rest 2–3 minutes, then repeat for a total of 6–12 minutes of alternating ascent and descent.
- Hilly Tempo – Weave short uphills into a 20–60 minute tempo session, holding effort just shy of your limit. This builds strength without compromising your overall pace targets.
Practical Tips
- Include one hill workout per week and dial back intensity the next day to give muscles time to recover.
- Those new to hills should start with gentle modifications to easy runs or hill strides before progressing to reps or continuous work.
- Train on grass or soft ground when available to protect joints.
- Log your sessions in the Pacing app and fine-tune paces to align with your fitness level.
Closing Note: Take these workouts for a spin and watch your leg strength grow—then adjust your training paces using the Pacing app to fit your abilities. Enjoy the process, stay healthy, and keep hills part of your training for better results this season.