Hill training

Hills build strength and power with less impact than fast running on the flat. Run them by effort, not pace.

• Uphill: shorter steps, same cadence, a slight lean forward from the ankles and active arms. Your pace drops; your effort stays steady.
• Hill repeats: 6 to 10 × 30 to 90 seconds uphill at a hard effort (about 5 km race effort), jogging or walking back down to recover.
• Downhill: quick, light steps under your hips, a slight forward lean, no braking on your heels. Descents are what make your thighs sore.
• Start with one hill session every 1 to 2 weeks, on a gradient of 4 to 8 %.

On a hilly route, follow your heart rate or your effort rather than your pace.