Hill training: types and benefits
Short, medium and long hills: what each one brings, sample sessions and why they help road runners too.
Hills are specific strength disguised as running. They force you to push harder with every stride and load your joints less than flat intervals at the same intensity.
Short hills
8 to 15 seconds, almost at full speed, on a steep gradient with full recovery. They work power and technique without building fatigue.
Medium hills
45 seconds to 2 minutes, at 5 km pace or a bit faster. Jogging down is the recovery. Example: 8 × 1 minute on a 6-8% gradient.
Long hills
4 to 10 minutes at threshold effort. Very useful for trail runners and anyone preparing hilly races.
Benefits
- Stronger calves, glutes and quads.
- Better technique: the hill forces a shorter, more active stride.
- A high cardiovascular stimulus with less impact.
Mind the descent: if the gradient is steep, walk or jog very gently down so you don't punish your legs.