The Hill Run Workout - Run repeat hills or a hilly course"Hills are speedwork in disguise."
- Frank Shorter A hill run is a great way to build endurance and speed at the same time. Running them can be tough, but you can get yourself in shape quickly, or improve your current fitness by incorporating the hills in your running routine.
There are two ways to attack a hill run workout. The first is running the same hill multiple times. The other is finding a hilly course and running it. Either way, you need to approach the hills the same way. Below is an example workout for running repeats on the same hill. 1. Find a hill that isn't too steep, but is a good distance. I usually pick hills that are 1/8 to 3/4 of a mile long. 2. Run a good warm up on some flat ground. 3. Run up the hill at a steady pace. 4. Jog down the hill nice and easy. 5. Repeat! It's up to you to determine how many to run. 6. Run a cool down on flat ground.
For a hilly course, make sure you warm up and cool down too. This is how I approach the hills for both hill repeats and a hilly course. Don't blast your way up each hill. You need to be strong and steady all the way up. If you aren't in great shape, just go up each hill slow and steady. If you have to walk, go ahead. Just start jogging again at the summit. Also, keep your effort level the same the whole way up the hill, and when you crest the hill. The toughest part of a hill for me is establishing my pace again once I have reached the top. On a hill repeat, I go slowly back down the hill, but when I run a distance run with hills, I try to pick up my pace at the top even though I am quite tired. I hope these tips help you understand how to attack a hill run. I won't lie, they can be tough, but you are tougher! Now get out that door and get after it. Running the hills is one thing that can help you for marathon training. There is so much more you can do though. For a complete plan from the start of training to the finish line of a marathon, tips4running.com recommends the 100 Day Marathon Plan. It will help you train and run your first or best marathon. - Written by David Tiefenthaler Related Articles Running Workouts Return from The Hill Run to the Running Tips homepage.
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