Hill training is an easy, almost mindless way of doing speedwork, for those who are uncomfortable with structured workouts (or who don’t know how to program their GPS watch for intervals and rest). But running hills to maximize training benefits does require a bit of know-how. Sure, you could just find a hilly route and run it at a comfortable pace, and the inclines will provide some training stimulus on their own. But to maximize the benefits (and to call it a workout), you should do hill repeats with a sense of purpose.
Joe Chappell, owner of Chappell Racing in Saugeen Shores, Ont., is a run coach with more than 20 years of experience. “Hill training has been a popular alternative to flat road or track sprint training, and has been referred to as ‘speedwork in disguise’ or ‘hidden speedwork’ since the 1970s,” he says. “When done properly, it can be a safe alternative or variation to help develop speed and strength.”
Chappell recommends not taking it easy in these workouts: “I like all hill workouts to be moderate to hard,” he says. “By keeping hill intervals short (under 40 seconds), it encourages proper mechanics, without the concern of [the runner’s] form falling apart, or straining as they fatigue.” He suggests athletes focus on their mechanics and on moving forward up the hill.
He adds that for less experienced athletes, shorter intervals are better when it comes to hill workouts. “Once the athlete is strong enough, I will also have athletes do some sessions very hard, with the interval length under 15 seconds,” he adds.
The consensus is that a grade of four to six per cent (i.e., a moderate hill) is ideal for hill training, and the hill should be long enough that you don’t reach the top before you’ve been running for 30-40 seconds. If the hill is too steep, you won’t be to run continuously up it; and if it’s not high enough, you won’t derive as much benefit. (If it’s a very long hill, you can just turn around after 30-40 seconds; pick a landmark, such as a lamppost or traffic sign, to guide you on subsequent intervals. That way you’re not constantly looking at your watch.)
Chappell believes doing short hill repeats not only improves your running power, but will make you less nervous when it comes to taking on hilly races. “On the mental side, [doing short hill intervals] helps create a positive mindset around hills,” Chappell says. “Instead of being afraid of hills in races, these short interval hill workouts remind the athletes how strong and smooth they felt while doing them, thus building confidence.
“For recovery during these types of intervals, I often program a safe turnaround at the end of the interval, followed by a very easy active recovery (jog) down to the start,” he says. “At the bottom of the hill, a non-active (standing) rest for 30-60 seconds, depending on the intensity and length of interval. I have athletes then re-focus on the next interval, like they would the start of a race. This helps them recover, while also making sure their first few steps are meaningful.”
Keep in mind that, in a race, you might not want to attack a hill too hard; it’s better to maintain a relaxed, steady pace, so you can keep going after reaching the top. But race tactics are distinct from training; that’s a topic for another story!
So the next time your training plan calls for a hill workout, keep these tips in mind, and power your way to some satisfying race finishes this fall.
