Hill reps

Hill reps bring a little variety into your training routine and help you improve your maximum oxygen intake and thus your aerobic performance. 

To get a perfect training with hill reps please note the following:

Warm up for about 15 minutes and then make one or two increases. Choose a not too steep hill in your area where you want to run your hill intervals. 

The distance and the repetitions can be varied according to your goal:

If you want to train your speed, run short distances at maximum speed. If you want to improve your strength endurance and aerobic performance, run longer distances, but at a moderate pace.

Run uphill at a steady but fast pace so that you can control your breathing. Make sure you have a high stride rate, a strong forefoot and pay attention to your arm movement. 

In this way you train your specific running muscles and you are improving your running economy.


  1. Vernillo, G., Giandolini, M., Edwards, W. B., Morin, J. B., Samozino, P., Horvais, N., & Millet, G. Y. (2017). Biomechanics and physiology of uphill and downhill running. Sports Medicine, 47(4), 615-629.
  2. Chase, A., & Hobbs, N. (2010). Ultimate Guide to Trail Running: Everything You Need to Know About Equipment* Finding Trails* Nutrition* Hill Strategy* Racing* Avoiding Injury* Training* Weather* Safety. Rowman & Littlefield.
  3. Barnes, K. R., Hopkins, W. G., McGuigan, M. R., & Kilding, A. E. (2013). Effects of different uphill interval-training programs on running economy and performance. International journal of sports physiology and performance, 8(6), 639-647.

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