Expert hill training tips that will take your trail running to the top
How often you do hill sessions will depend on what you’re training for. One hill session per week should be plenty, along with hilly runs during the week. I tend to do one hill rep session per week, a hilly tempo run, then hilly runs in general. Once the racing season arrives I usually do a longer hill rep session, plus a shorter, faster one per week.
HILL SESSION IDEAS
■ A good short, fast hill session is 10-12 x 1 minute, with a jog back or 90-second recoveries.
■ Another short one is 8 x 2 minutes, with a jog back or 90-second recoveries (if you’re lucky enough to live near a big hill the recoveries can be walking uphill).
■ An effective long hill session is 3 x 10 minutes (at a slower pace), with 90-second to 2-minute recoveries.
■ An alternative long session is 20-30 minutes of continuously running up and down a hill, which takes 2-3 minutes to ascend.
■ Simply work hard every time you encounter a hill on your run.