Hill repeats - Boost your running with intervals & hill sprints

Warm up: Start with about 15 minutes of easy jogging and a few quick strides to warm up and prepare your muscles for the intervals. Strides help improve running form and activate the right muscle groups. They also reduce the risk of injury before fast intervals or races.

How to do strides:

• Run a distance of around 60–100 meters.

• Start at an easy pace and gradually increase your speed every 10–15 meters, finishing at about 90% of your maximum effort.

• Walk or jog slowly back to the starting point — about 30 seconds to 1 minute of active rest.

• Repeat 3 times.

Time for hill repeats:

Find a good hill with a suitable incline for your fitness level and run 6–8 repeats of 100–150 meters. (Adjust the hill length and number of reps to your level and goals)

For medium-length hill intervals of about 100–200 meters, aim to run at around 85–90% of your maximum effort. The pace should be fast, but controlled enough so you can maintain the same speed for all intervals. Jog or walk easily downhill between each repeat.

Finish with 10 minutes of easy jogging, followed by light stretching to aid recovery.

Proper technique and a strong running stride are especially important during hill repeats, as the incline demands a different movement pattern compared to running on flat ground. Hill sprints and intervals can actually help improve your running form—if done with good technique.

Here are some key tips to get the most out of your hill intervals in a safe and effective way:

• Focus on posture and body position
  Lean your body slightly forward (but not too much) while keeping your back straight and your core and hips stable. Avoid hunching over.
  
  

• Use your arms effectively
  It’s not just your legs doing the work when running uphill—your arms play a major role too. Use strong, controlled arm swings to drive yourself forward. Keep your elbows at about a 90-degree angle, pull your arms back to engage their full range of motion, and use them actively to add power to each stride.

  
  

• High knees & quick steps
  You’ll need to lift your knees higher on hills than on flat ground. Maximize your power by driving your knees upward and pushing your feet forward. Opt for a shorter, quicker stride during hill intervals to maintain speed without overloading your muscles.

  
  

• Adjust your pace based on the type of hill:

  - For short, explosive hill intervals – Run at near-max intensity (95–100% effort). This should be a full, powerful sprint.

  - For medium-length hills – Maintain a challenging but controlled pace at around 85–90% of your maximum effort.

  - For long endurance intervals – Aim for 75–85% effort with a steady, rhythmic pace that you can sustain throughout the interval.

  
  

• Breathe deeply
  Try to maintain deep, rhythmic breathing by taking full breaths from your diaphragm. Aim to sync your breathing with your stride to stay steady and in control.

Absolutely! If you don't have a good hill nearby, if the weather isn't ideal, or if you want more precise control over incline and pace, treadmill hill repeats are an excellent alternative.

Be mindful of your running form since the treadmill will maintain your speed. Start with a 10-15 minute warm-up on flat ground or a slight incline. Focus on your posture and maintaining a good stride frequency.

You can choose to focus on either endurance or sprint strength. Here are examples for both:

Treadmill Hill Intervals – For Endurance:

• 8 x 1 minute at a 5–7% incline, with 1–2 minutes of rest between each interval.

Treadmill Hill Sprints – For Sprint Strength:

• 10 x 30 seconds at a 10–12% incline, with longer recovery (around 1.5–2.5 minutes) between each interval.

The reason for the longer rest periods in these types of intervals is to allow your body to recover sufficiently, so you can exert maximum power and explosiveness during each sprint.