5 great hill running workouts to make you a better, faster, stronger runner

Mixing up your hill running workouts won’t just make things more interesting, according to Canadian Running senior editor and running coach Kevin Mackinnon, it will also boost your overall fitness. Here are five of Mackinnon’s favourite hill running workouts that will put your training program over the top.

1. Power Hills: Find a short hill that will take between 15 and 30 seconds to run. Your focus in this workout is to develop strength. Concentrate on lifting up your knees and fully extending your drive (back) leg as you push off the ground. Race your training partner up to the top of the hill. These should be high-intensity, fast sets. Perform 10–15 reps with about 2 minutes recovery between each.
2. Pace Hills: These hills should take between 60 and 90 seconds to run. The goal here is to run at a good pace that will tax you through the set, but with enough energy left in the tank to make your last rep the fastest. As your fitness improves, increase either the number of hills or the intensity, but not both at the same time. Perform 8–12 reps with a 1:30 recovery jog back down to the bottom.
3. Endurance Hills: These longer hills should take between 90 seconds and 3 minutes to run. Like pace hills, you want to maintain an even tempo throughout and be able to get faster as you progress through the set. Endurance hill running is especially beneficial for long-distance training as it will challenge your aerobic system in a controlled way. Perform 5–10 reps with an easy jog back down for recovery.
4. Acceleration Hills: During a race, you’ll often see competitive runners accelerate off the crest of the hill, not while they’re going up it. To become a better hill runner – and a better runner in general – practise by running hard off the top of a hill. Pick a short– to medium– distance hill, run up at a steady pace and once you get to the top, accelerate on a flat section to a quick pace for 100–200m. Perform 3–5 reps with an easy recovery jog back down.
5. Downhill Running: Have you ever found yourself pulling away from training partners on an uphill, only to have them pass you on the downhill section? You can improve your downhill running with practice. Find a gradual hill, preferably on gravel or a soft, even trail, and run down it for 200–300m. Keep your body in a forward position, run on your toes and relax your arms and shoulders. Perform 3–4 reps with a slow jog recover back up to the top of the hill.

Portions of this article appeared in the Mar/Apr 2010 issue of Canadian Running.