Hill training for distance runners

Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.

Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.

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Benefits of Hill Training for Distance Runners

#1 – Running Uphill Builds Strength and Reduces Injury Risk

Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.

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Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.

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#2 – Hill Climbs Enhance Endurance

Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.

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Related: Your Key to Unlocking Endurance Greatness

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Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.

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#3 – Uphill Running Develops Speed

Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.

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Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.

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Final thoughts

Hill workouts accommodate runners of all levels, regardless of experience or ability.  Find some friends, pick the distance, run hard and have some fun!