3 hill sessions for hot days

We love to hate hills. But if we’re honest, every reason we dread them is exactly why they work so well. They get your lungs working fast, force your legs to recruit extra muscle and tire you out quicker than just almost anything else. In the summer, it’s easy to swap a longer run for a shorter hill workout, and still get a big return.
Here are three hill sessions to mix into your schedule that go beyond the basics. Each includes a warmup and cooldown, and each builds something different. Get ready to feel the burn.

The “flick the switch” session

This session trains max power without overloading the body. It’s like weight training for your stride, but with far less risk of soreness or burnout. You’ll feel it most when climbing in races or finishing hard on tired legs.

Warm up with 20 minutes easy running followed by some drills (high knees, butt kicks, A-skips).

The workout: Find a steep hill (8-12 per cent grade), 40–60 metres long.
Sprint hard up the hill, then walk back down. Do 8 to 10 repeats. Take full recovery between each.

Cool down with a 10–15 minute easy run.

The up-and-over grinder

Most runners ease off at the top of a hill. This teaches you to stay strong when the hill ends, which can make a huge differenceerence in races.

Warm up with 15 minutes of easy running, then 3 short uphill surges at moderate effort.

The workout: Use a long hill with a flat or slightly downhill top.
Run 3 to 4 efforts of 3 minutes: 2 minutes uphill, then push through for 1 more minute past the top.
Recover with an easy jog or walk back down.

Cooldown with 10–15 minutes of easy running.

The broken ladder

This one is a mix of short and long hill efforts that aim to build endurance and teach you to change gears. Races aren’t always predictable, and this session keeps your legs guessing and mimics terrain changes you might face in real life.

Warm-up with 15–20 minutes of easy running with some drills, then one 90-second steady hill effort.

The workout:
On a moderate incline, do this twice through:
–30 seconds hard uphill
–60 seconds jog down
–2 minutes steady uphill
–Jog or walk down
–45 seconds hard uphill
–90 seconds jog down
–90 seconds steady uphill
–Jog down and repeat

Cool down with 10 minutes of easy running.

After a tough hill session, it’s smart to give your legs a break and take a full rest day or an easy recovery run the next day. If you’re new to hills or just feeling tired, scale the workouts to fit your ability or energy level—do fewer reps, shorten the efforts or build up over time.