If you’ve ever fantasized about getting faster without grinding through repeat after repeat on the track, we’ve got some encouraging news. A former marathon champion once said that hills are speed work in disguise, and according to “Is speedwork really necessary for trail racing?,” some elite runners are putting that adage to the test. Ultrarunner Rachel Entrekin finished second at UTMB despite skipping traditional interval sessions, relying instead on high mileage and plenty of elevation. Of course, training for a 170K mountain race is different from chasing a road marathon or half-marathon PR. Still, hills may offer some of the same benefits as speedwork, including greater muscle recruitment and a demanding cardiovascular stimulus. “Hill sprints for acceleration and speed development: An overdue quantitative approach” explains that running uphill challenges your muscles against gravity and encourages effective acceleration mechanics. Because you’re moving slower, uphill efforts can also reduce overstriding and some of the injury risk associated with all-out flat sprints. Want to try it? “3 Hill Workouts That Will Boost Your Race Pace” recommends warming up for 15 minutes, then sprinting up a 5% to 10% grade for 20 to 30 seconds, walking or jogging down to recover. Start with five reps, or simply work some hills into a steady run for a less structured option. Hard hill workouts still require recovery, and faster road racing may benefit from pace-specific training too. But if the track has been haunting your dreams, a few climbs could be a welcome change of scenery.

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