Running Hills Will Make You Faster!

When I moved back to California nearly 5 years ago I had to get over my fear (hatred) of hills.  I moved to a house that sits atop a hideuos, brutal grade so every single run requires that I return up this monster.  Then I decided to make the monster my friend and learned about the benefits of hill running in the process.

Hill running as part of a regular training program not only improves endurance (like interval workouts do), it's also great for building strength in your legs (great for improving your time) and glutes.  My hill workout is really like fartlek on a grade. Here's what I do:

As I near the base of the hill I pick a mark ahead, say "the second telephone pole" and a starting point.  When I reach the starting point I start a burst of speed and run just above my comfort level using my arms to help power me up to my mark.  I then take the effort down to an easy recovery pace.  When I am breathing comfortably, I repeat. 

My hill is long and steep, so I am able to repeat this process 2-3 times before I get to the top.  I do this at least two times a week and find that I am now able to get up just about any hill without completley exhausting myself.

Coach Brad Hudson of marathonperformance.com recommended in an article in Runner's World, three hill workouts that help build speed; including a tempo hill workout that's really terrific.  The 10 second hill workout is designed to be incorporated into your normal weekly routine.  If you're targeting your training for a race-day PR, try doing the longer repeats and the tempo workout:

10-Second Hill Sprints

At the end of a 20- to 40-minute easy run, find a steep hill (six to eight percent grade). Run two 10-second repeats. Add one repeat per week until you reach eight. Do the first repeat at a fast but controlled pace; the rest at top speed. Recover after each repeat for at least two minutes by walking downhill backward. Stay at eight repeats for two to four weeks, then take two weeks off from hill running before starting the cycle again.

Longer Hill Repeats

Every two or three weeks, replace your weekly hill sprints with this workout: 20 to 40 minutes of easy running, finishing at a medium-steep slope (five to six percent grade). Do 4 x 30-second hill repeats at the fastest pace that you can maintain good form, gradually progressing to 60-, then 90-, then 120-second repeats. Walk downhill after each repetition for a total rest of at least two minutes.

Uphill Tempo

Schedule a four-week block about 10 weeks before your target race for this series of challenging tempo runs. Do a one- to two-mile warmup before each workout. Week one: Run uphill (on a three or four percent grade) for 20 minutes at a moderate pace. Week two: Increase the tempo time to 30 minutes at a moderate pace. Week three: Pull back to 20 minutes, but increase your pace to a speed that's hard but you're (pretty) sure you can hold. Week four: Hold that hard pace for 30 minutes. No long hills nearby? Break the tempo time into 10- and 15-minute segments, or use a treadmill.

Beat the beast!

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