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Hill training for distance runners
Benefits in every terrain!
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Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.
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Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.
Benefits of Hill Training for Distance Runners
#1 – Running Uphill Builds Strength and Reduces Injury Risk
Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.
Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.
#2 – Hill Climbs Enhance Endurance
Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.
Related: Your Key to Unlocking Endurance Greatness
Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.
#3 – Uphill Running Develops Speed
Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.
Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.
Final thoughts
Hill workouts accommodate runners of all levels, regardless of experience or ability. Find some friends, pick the distance, run hard and have some fun!
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.
Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.
Benefits of Hill Training for Distance Runners
#1 – Running Uphill Builds Strength and Reduces Injury Risk
Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.
Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.
#2 – Hill Climbs Enhance Endurance
Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.
Related: Your Key to Unlocking Endurance Greatness
Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.
#3 – Uphill Running Develops Speed
Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.
Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.
Final thoughts
Hill workouts accommodate runners of all levels, regardless of experience or ability. Find some friends, pick the distance, run hard and have some fun!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.
Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.
Benefits of Hill Training for Distance Runners
#1 – Running Uphill Builds Strength and Reduces Injury Risk
Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.
Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.
#2 – Hill Climbs Enhance Endurance
Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.
Related: Your Key to Unlocking Endurance Greatness
Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.
#3 – Uphill Running Develops Speed
Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.
Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.
Final thoughts
Hill workouts accommodate runners of all levels, regardless of experience or ability. Find some friends, pick the distance, run hard and have some fun!
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.
Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.
Benefits of Hill Training for Distance Runners
#1 – Running Uphill Builds Strength and Reduces Injury Risk
Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.
Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.
#2 – Hill Climbs Enhance Endurance
Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.
Related: Your Key to Unlocking Endurance Greatness
Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.
#3 – Uphill Running Develops Speed
Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.
Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.
Final thoughts
Hill workouts accommodate runners of all levels, regardless of experience or ability. Find some friends, pick the distance, run hard and have some fun!
Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.
Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.
Benefits of Hill Training for Distance Runners
#1 – Running Uphill Builds Strength and Reduces Injury Risk
Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.
Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.
#2 – Hill Climbs Enhance Endurance
Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.
Related: Your Key to Unlocking Endurance Greatness
Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.
#3 – Uphill Running Develops Speed
Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.
Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.
Final thoughts
Hill workouts accommodate runners of all levels, regardless of experience or ability. Find some friends, pick the distance, run hard and have some fun!
One-Hour Workout: Revving Your Swim Engine
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