Hill Workouts to Build Strength and Speed

Some runners don’t like hill running because it’s, well, hard. But running hills provides a lot of benefits to runners, so don’t shy away from them. Whether you’re training for a 5K, getting ready for cross country season, or trying to beat your marathon PR, all runners should be doing some hill training. Here’s why hill running is important, plus four effective hill workouts to boost your speed and build strength.

Why Run Hill Workouts

You’ll build strength. Running inclines, either on a hill outdoors or on a treadmill, is a form of resistance training that builds up the muscles in your calves, hamstrings, and glutes. Hill running strengthens those areas more than running on flat ground. You’ll also strengthen your hip flexors and Achilles tendons.

You’ll get faster. The muscles you’ll use to run up hills are the same ones used for sprinting, so the strength you build will improve your speed.

The change in routine is good. If you’re used to running on mostly flat courses, adding hills to your routines can help prevent boredom.

You’ll reduce your risk of injuries. As you strengthen your leg muscles through hill running, you considerably reduce the risk of suffering from running-related injuries.

You’ll strengthen your upper body. Uphill running forces you to drive your arms harder than you do when running on flat ground, so you’ll improve your upper body strength.

You’ll build confidence. The more you run hills, the less intimidating they’ll seem when you encounter them on a race course. Your improved strength, form, and technique on the hills will definitely give you a confidence boost when you’re racing.

4 Hill Workouts for Race Training

Hill repeats are a staple for race training because they help runners build strength and confidence. Even if you’re not training for a hilly race, you can do the workouts below to develop the endurance, strength, resilience, and mental toughness that’s necessary for racing. Just be sure you don’t overdo it with hill running, since that can lead to overuse injuries. Pick one hill workout to do each week.

Hill Repeats at 10K Pace

These hill repeats should be done at your 10K race pace. If you’re not sure what that is, go at a pace that feels “comfortably hard.” You shouldn’t be able to easily carry on a conversation when doing them.

How to do it: Start with a 5- to 10-minute warm-up of easy running and then find a gradual slope. Run uphill for one minute at your 10K race pace, then turn around and run down at the same effort level (keep in mind that the same effort on the downhill will translate into a faster pace).

One complete repeat includes an uphill and downhill, so 10 repeats would be 10 uphills and 10 downhills. All levels should finish with at least a 5-minute cooldown of easy running or walking. Advanced can increase the length of their warm-up or cooldown if they want a longer workout.

Beginners: Try this workout once a week. Start with 5 repeats and add another one each week, working your way up to 10 repeats.

Intermediate: Start with 8 repeats and add another repeat each week, working your way up to 12 repeats.

Advanced: Start with 12 repeats and add another one each week, working your way up to 15 repeats max.

Hill Repeats With Push-Ups

This hill workout is excellent for strengthening and conditioning, as it combines hill running and push-ups.

How to do it: Start with a 10-minute easy warm-up. Find a hill that’s about 50 to 75 meters high and run up it at about 80 to 85 percent effort. You shouldn’t be sprinting up the hill, but you should challenge yourself. At the top of the hill, do 10 push-ups. Then, jog downhill.

Beginners: Repeat that sequence (including the pushups!) 4 times. Each week, you can add another hill until you reach 8 repeats.

Intermediate: Begin with 6 repeats and add another hill each week, maxing out at 10 repeats.

Advanced: Start with 8 repeats and add another hill each week until you get to 12 repeats.

All levels: If you’re feeling ambitious, you can also increase the number of push-ups or add 10 squats.

Cresting the Hill Repeats

These hill repeats can help you prepare for the pace changes you’ll experience when running hills during a race. After cresting a hill, rather than turning right around and going back down, you’ll continue for a short bit at the same effort level (as you would during your race).

How to do it: Start with a 10-minute easy warm-up. Find a hill that flattens out for a bit once you reach the top. Run at your 5K effort from the bottom. Once you reach the top of the hill, continue running at the same effort and observe how your speed picks up. Run for another minute at that effort, and turn around and recover (easy jog) going downhill.

Beginners: Start with 4 repeats and then add another hill each week until you reach 6 repeats.

Intermediate: Start with 6 repeats and then add another hill each week until you reach 8 repeats.

Advanced: Start with 8 repeats and then add another hill each week until you reach 10 repeats.

Push the Downhill Workout

Downhill running is a critical racing skill, as the downhill is often where runners pick up some time if they’re a seasoned hill runner. This workout gives you a chance to practice downhill running at a strong effort.

How to do it: Start with a 10-minute easy warm-up. Choose a short hill with an average gradient. Run at an easy pace up the hill. Then push the downhill, running at your 5K pace effort.

Although you’re pushing it, you should make sure that you stay in control and you’re not overstriding. Your feet should be landing beneath your hips, not in front of you. Recover by walking or jogging back up the hill.

Beginners: Start with 4 repeats and then add another hill each week until you reach 6 repeats.

Intermediate: Start with 6 repeats and then add another hill each week until you reach 8 repeats.

Advanced: Start with 8 repeats and then add another hill each week until you reach 10 repeats.

Tips for Maximizing Benefits of Hill Running

Focus on your form. When running uphill, engage your core, keep your chest lifted, and drive your arms to help power you up the hill efficiently. This will not only help prevent injury but also ensure that you’re getting the most out of each hill repeat.

Vary your workouts. Consider incorporating both short, steep hills for power and strength training, as well as longer, gradual hills for endurance and mental toughness. Mixing up the terrain will keep your body guessing and continuously push your limits.

Listen to your body. Running uphill can be physically demanding, so it’s important to adjust your effort level as needed and not push too hard too soon. Gradually increase the intensity of your hill workouts over time to avoid burnout and potential injury.

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Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.