Best hill running workouts

Hills are strength training you can do while running

Hill sessions build power and durability — but only if you keep them controlled.

6 hill workouts (from easiest to hardest)

1. Short hill strides: 6–10 × 10–15s (walk back)
2. Moderate hill reps: 6–10 × 30–45s (easy jog down)
3. Long hill reps: 4–8 × 60–90s
4. Hill tempo blocks: 2–3 × 6–10 min steady uphill effort
5. Mixed terrain long run: rolling route, effort-first
6. Downhill control practice: short controlled descents (form focus)

The mistake that gets people hurt

Turning hills into an all-out race every week.

Keep this rule:

• You should finish the set with one rep in the bank.

Related:

• Best running workouts
• Running training log