If you don’t like hill workouts, just lean into the fact that they’ll improve your running.

I love hills. And to be more specific. I love running up hills. Maybe it’s the sense of accomplishment I feel when I reach the top. Or maybe it’s the feeling that I can do difficult things and push hard even when it gets tough. Maybe it’s the view (though I like hills even without views so this probably isn’t it). Maybe it’s the burn my calves and lungs feel in the final stretch before cresting the top. Though more realistically, it’s likely some combination of all of these. But whatever the reason, one thing is certain: hills make me a stronger runner. 

Now, before you roll your eyes at me because you hate hills, stay with me for a minute. Because I’m here to spread the hill training gospel with you and, hopefully, convince you to love at least a little something about hills, too, by sharing my three favorite hill running workouts—from short hill sprints to tempo-paced grinds. Each one will help make you a better runner. And that sounds good, right? I thought so. 

OK, let’s get started. 

All-Out 15-Second Hill Sprints

While 15 seconds doesn’t feel like much, when you’re faced with an incline, running as hard as you can for a quarter of a minute actually does a lot to improve your running. 

Why does this workout improve your running? Because running uphill helps increase your power and efficiency in a way that flat running can’t. It also increases your top-end speed (good for end-of-race kicks) and, since you’re moving up an incline, your body has less reaction forces with each step, so it also decreases injury risk while still getting in a tough workout. 

Here’s how to do the workout: 

• Warm up for 10 to 20 minutes, followed by a few strides. Find yourself at the base of a 6 to 10 percent grade hill that’s ideally paved or packed dirt (really loose gravel offers less traction, which makes all-out running harder). This type of hill should feel challenging to run up, but should not feel as steep as a set of stairs. (Be sure to run on the side of the road or make sure there is no chance a car will impeded your workout.)

• From the base of the hill, lean in and run all-out uphill for 15 seconds. Focus on driving your arms forward and back and taking light, quick steps with high knees. When you reach the 15-second mark, pause and take a few (or many) deep breaths before heading back to the bottom.
  
• Jog and/or walk easy for 2 to 3 minutes or until your heart rate comes all the way back down and your legs feel “fresh” enough to run as hard as you can again. Remember: recovery is crucial here. If you begin a rep without full recovery, you won’t receive the full benefit (or joy) of the workout. If you’re really new to hills and find you need more than 3 minutes to recover in between sets, that’s OK, too. The goal is to run as hard as you can and then rest as hard as you can.
  
• Do six to 10 reps before cooling down for 10 to 20 minutes.

If you’re a true hill hater, this is an excellent workout to start with because the reps are just short enough that by the time you realize how much you dislike what you’re doing, it’s over, and it’s followed by full recovery. Plus, you’ll notice the gains almost immediately. 

Switching Gears

This is a good one because you get a “break” right about the time your body really needs one, and it’s just enough to trick your mind that you can run even faster on the other side. This also keeps the workout entertaining and varied enough that you are more likely to stay engaged and not give up. 

Why does this workout improve your running? Like all hill workouts, Switching Gears builds mental toughness. But there’s more. It also increases your running economy, helps you run fast despite fatigue, which is beneficial for the later stages of a race. Plus, the hiking section teaches you how to get your heart rate down and recover while still putting in an effort. 

Here’s how to do the workout: 

• After your warm up (10 to 20 minutes plus a few strides), find yourself at the base of a hill. For this one, the steeper, the better. Now, I know we don’t all have access to super steep terrain, so if a bridge is your only option, know that is just fine, too! 
  
  Perform three to five reps of the following: 

• 2 minutes steady running up the hill. This should be hard, but cardiovascularly comfortable enough to maintain for 45 minutes to an hour. Your legs will not feel that way, though. That’s OK. Embrace the burn!
  
• One minute hiking/walking. This should be brisk. You’re walking with effort, but changing gears (hence the name of the workout) to give your body some active recovery while still putting in solid effort.
  
• 30 seconds FAST! This should feel like a kick at the end of a race. The finish line is in sight and your biggest competitor is two steps ahead. If you run hard for 30 seconds, you’ll cross the line first (that’s the mentality I like to have for this one).
  
• Jog easy peasy back to the start. No effort here. Just relax. Shake out your arms and get your heart rate down so you’re prepared to start all over again once you get to the bottom. 

Hilly Tempo

This workout is all about locking into a strong, yet relaxed pace you can hold for about an hour on flat ground. It is definitely more of a mental game than the other workouts mentioned above, so prepare your mind for a grind and you’ll be well set up for success. 

Why does this workout improve your running? It’s about finding your groove, getting comfortable with discomfort so that you can maintain a smooth rhythm when things get tough on race day. Plus, unlike a steady tempo on flat ground, you get mini recoveries with this one (jogging back down the hill), and those feel like mini wins. 

Here’s how to do the workout: 

• Warm up for 10 to 20 minutes plus a few strides. Find yourself at the base of a very runnable hill. Something around 6 percent grade is nice.
  
• Run at a steady effort uphill for 6 minutes. This should be a pace you can hold for about an hour-long race. So, not too hard, but not too slow. You should be able to talk, but only in shorter bursts.
  
• When you get to the top, turn around and jog down to the base for your recovery. Mentally prepare yourself for the next rep because you need to turn and start again the moment you get to the bottom.
  
• Head back up for a total of four to six reps.
  
• Cool down for 10 to 20 minutes. 

Are you ready to give hill speed a go? If so, I encourage you to tackle one of these workouts next week with the commitment to incorporate hill speed into your training at least once per month to start. 

Want more? Watch this informative video from coach Greg McMillan on how to execute hill workouts.

* Is it working? Want some more motivation to love hills? Or simply want to rant about how much you hate them? We’d love to hear it all! Send us a message at support@sixminutemile.com

Contributing editor Ashley Arnold is the director of brand at Fleet Feet and an ultrarunner who lives in Missoula, Montana, with her husband and two young children. She tells stories through video, words and photos, and is most at home running trails, adventuring in wild places with her family and sipping coffee while eating cake.

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