[hlnx1]

Unlike short hill sprints, longer hill repeats of 2-4 minutes are an aerobic session. They combine high cardiovascular demand with a strength component, often with less impact than flat-fast running.

• Gradient: a moderate hill, roughly 4-8%, allows good running mechanics
• Effort: around 5K to 10K effort, not pace; the pace will be slower uphill
• Recovery: jog or walk back down, which also gives the legs time to recover
• They suit base and early build phases, and preparation for hilly races

Related: VO2max is not everything.

What hill length and gradient do you use for repeats?

[hlnx1]

A sample session: 15 minutes easy, 6×3 minutes uphill at 5K effort with a jog back down, 10 minutes easy. Start with 4 reps if you are new to this format. Increase reps or duration before increasing effort.

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