Four Hill Workouts that will help you Conquer Hills like the Pros

Effective hill running requires dedicated practice. In the previous post,  Conquer Hills like the Pros Part I, efficient hill running technique is examined.   The workouts described in Part II will support the development and mastery of proper hill running technique.

Long Hills – The objective of the long hill workout is to train the anaerobic systems, increase endurance, and improve running economy. The intensity of the long hill repeats should be equivalent to running 800m – 1k repeats on the track.  The following structure is recommended for this workout: warm-up (15 minutes of steady state running), long hill repeats, and cool-down (15 minutes of steady state running).

Duration: 90 – 180 seconds (1.5 – 3 minutes) 

Grade: 5% – 7%

Repetitions: 3 – 7

Recovery: Active recovery by jogging the descent to the base of the hill.

 

Short Hills – The objective of the short hill workout is to train the anaerobic systems, increase muscular power, and improve running economy. The intensity of the short hill repeats should be an equivalent effort to running 400m repeats on the track. The following structure is recommended for this workout: warm-up (15 minutes of steady state running),  short hill repeats, and cool-down (15 minutes of steady state running).

Duration: 30 – 90 seconds (0.5 – 1.5) minutes

Grade: 5 – 10%

Repetitions: 5 -10

Recovery: Active recovery by jogging the descent to the base of the hill.

 

Hill Sprints – The objective of hill sprint is to increase muscular power, running economy, and to build confidence to accelerate while running up hill. Hill sprints should be preformed at one’s absolute maximum effort on the steepest incline accessible. It is important to  be thoroughly warmed up and healthy, no injuries, prior to completing this workout. The following structure is recommended for this workout: warm-up (15 minutes of steady state running), Up hill sprints, and cool-down (15 minutes of steady state running).

Duration: < 30 seconds

Grade: Steep

Repetitions: 10 -12

Recovery: Active recovery by jogging the descent to the base of the hill.

Down Hill Sprints- The objective of downhill sprints is to unnecessarily expose yourself to increased risk of injury… (just kidding) Down hill sprints are a fantastic tool to develop foot speed, increase range of motion, improve down hill running economy, and gain confidence on descents. The down hill sprint is meant to be a controlled sprint meaning that one should be able to maintain good running form while completing this workout. It is important to thoroughly warmed up and healthy, no injuries, prior to completing this workout. The following structure is recommended for this workout:  warm-up (15 minutes of steady state running), Down hill sprints, and cool-down (15 minutes of steady state running). 

Duration:  <30 Seconds

Grade: As steep as is comfortable.

Repetitions: 5 -7

Recovery: Active recovery by jogging ascent to the to of the hill.

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