Too many runners shy away from hills, associating them with pain, fatigue, and burning legs. But in truth, hills are strength sessions in disguise, and they can dramatically improve your running economy, form, speed, and mental toughness.
Whether you’re chasing a marathon PB, training for the Comrades, or simply building your running foundation for a fast marathon—hill training should be a non-negotiable part of your programme.
Here’s why hill training is a must for all distance runners—and how to do it right.
Why Hill Training Matters
- Builds Strength Without the Gym
Running uphill activates your glutes, hamstrings, calves, and core—key muscle groups for distance running. Think of it as strength training for runners, but using body weight and gravity instead of dumbbells. - Improves Running Form
Hills naturally encourage a higher cadence, upright posture, and efficient arm drive. Over time, this translates into better mechanics on the flat. - Increases Lactate Threshold and VO₂ Max
Short hill sprints can boost power and anaerobic capacity, while longer hill repeats push your threshold and aerobic limits. This is essential for racing strong, especially over undulating terrain. - Develops Mental Grit
Hill training forces you to embrace discomfort. Learning to push when your legs are screaming gives you the psychological edge needed on race day.
How to Structure Your Hill Training
Not all hill workouts are created equal. The right gradient, distance, and recovery matter.
Gradient
- Aim for 4–7% incline for most workouts.
- Steeper hills (8–10%) are ideal for short, explosive efforts.
- Long gradual climbs are great for endurance and technique.
Repetition Distance
- Short Hills (50–100m): Sprint up at near-max effort (great for speed and neuromuscular coordination).
- Medium Hills (200–400m): Run at 5K–10K effort to build strength and VO₂ max.
- Long Hills (500m–1km+): Tempo effort to develop threshold and mental resilience.
Recovery
- Walk or jog back down for recovery.
- Make sure your breathing and HR settle enough before the next rep.
- Rest should be equal to or slightly longer than the work (e.g. 1:1–1:1.5 work-to-rest ratio).
Who Should Be Doing Hill Work?
- Beginners: Yes—but start small. Focus on short hills with full recovery. Once per week is enough.
- Intermediate Runners: Use both short and medium hill sessions to build strength and pace variety.
- Advanced Athletes: Incorporate all types of hills, including hill sprints, long climbs, and hill circuits, up to twice a week during strength phases.
How Often Should You Train Hills?
- Off-season/Base Building: Once per week
- Specific Phase (Marathon or Ultra prep): Once or twice per week depending on the course profile
- Race Taper: Eliminate to allow for recovery
Bonus: Technique Tips for Hills
- Uphill: Lean slightly forward from the ankles (not the hips), keep a short stride, pump your arms.
- Downhill: Relax your arms, keep your stride smooth, and avoid overstriding—stay light on your feet to reduce impact.
Ready to Crush Hills and Races?
If you’re unsure how to build hill sessions into your training or how to adjust them based on your race goal—don’t guess. Get a personalised program that includes the right hill workouts, timed perfectly into your training blocks.
A-Team Coaching specialises in science-backed, race-specific coaching for athletes of all levels. Whether you’re training for your first 10K or your 10th ultra, we design every session to fit you—your goals, your terrain, your life.
Sign up now at A-TeamCoaching.com and get climbing toward your next personal best.