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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
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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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