Hill Training

Happy great Saturday most impressive super runners and walkers. This is your Road Runners club of Woodbury tip of the week. This week is based on another request to reflect on the basics of hill training. Today is a great day to go out and run. The weather today gives us an opportunity to challenge ourselves. The wind is blowing at 26 knots and gusting around 44 knots. This is not an excuse to run inside on a treadmill. Instead go out and run in these windy conditions to improve your strength. Fighting against the wind will promote better control and strength in running. Speaking of strength, hill training is another great way to improve our running strength. Hill training will promote stronger leg muscles and help to prevent injuries. Hill training should be done on regular bases to prepare your physical fitness to handle speed work, which is done in the sharpening period of your training. Hill training will yield aerobic capacity as well as neuromuscular improvement. Below are examples of solid training methods for hill work.

Hill training


Like the other core training methods, hill work is used throughout the training cycle for great overall conditioning.

Start out with very short sprints- approximately eight second hill sprints. Two key benefits in hill training: First, they strengthen all of the running muscles, making the runner less injury prone. Second, it increases the power and efficiency of the stride, enabling the runner to cover more ground with each stride with less energy in races.

  1. Find a hill with a moderate incline such as hunter hill in Woodbury. Do a two mile easy pace warm up then run 6 – 10 repeat sprints at 8 seconds a piece. Perform this one day a week for three weeks. Make sure to run a two mile easy pace as a warm up and cool down.
  2. Then run 6-10 repeat sprints at a 10-12 second repeat. Perform your two mile warm up and cool down. This should be repeated for two weeks.
  3. Advanced- run 10-12 repeat sprints  at 45-60 seconds(Whole length of Hunter hill) starting with your two mile warm up and ending with two mile cool down. Again once a week for best results.


Continue the advance hill training throughout your training program once you have established your base with the first two steps. Hill training will help to complete your overall endurance to accomplish great leaps in your training and to finish strong in races.

“Running is one key element to success in life”

                                                                         -John K Carlson

Happy Running!

John K Carlson V.P.