HILL REPEATS RUNNING made EASY - a SIMPLE guide!

[@littlestnoon]

I used to hate hills. But since doing them, I love the strength its added to my legs. My PB keep improving. Love it!!!!

[@piotrrostow]

How much has it change?

[@earlybhoy1119]

I Despise them, hate them, loathe them. But know i must start them.

[@skyscope8409]

I started hill training too early too fast, too steep and too much, ended up with plantar fasciitis! Two years later My feet are still not strong enough to do marathon. 😢 take a lesson from me, if you’re an amateur runner, tread it very carefully with hill training. Exercise with patience and caution, then it’ll be a rewarding experience.

[@whoatemychocolate4222]

Thanks for your advice. I hope your feet are feeling better now??

[@piotrrostow]

It's ok if you reduce your stride and I increase cadence

[@maddiexx2200]

so happy i found your channel after not running too much recently because of injury but love how you motivate others

[@cottarevan2130]

I'm in the exact same spot :)

[@gerardotinajero4794]

Same here, just fully recovered from a hamstring injury

[@ejquezad]

This is why I subscribed a while back. I don't want to miss videos like this one. THANK YOU.

[@wildernessandme]

10x 200m hill repeats on Mondays are my favourite. Nice way to begin a new week of training. 💪💪

[@IsMiseAnthony]

I love hills cos I keep a set pace, passing people, real confidence booster

[@kenyonlanders2888]

I absolutely love hill runs!!! I do things nobody is willing to do for their overall improvements of their running economy Hill runs as part of my training/running schedule on the road & treadmill help cut 30 mins of my 21.1km in 8 months From Sub 2hr06mins to Sub 1hr36mins From September 2022 to September 2024 I've lost 24kgs in weight. This has contributed greatly to my physiology & performance. This was possible with a mixture of things from strength, power, endurance, stamina, flexibility, mobility & speed training, tackling hills, cross fit training (cycling/spinning, HIIT, Boxing, etc), resistance training, breathing techniques, stride/running techniques (from hill strikes to mid foot & higher back lifts), nutrition (very important to understand!!!), discipline, persistence, pushing through & overcoming pain, resting enough (very important!!!), foam rolling, etc.... 1. The number 1 thing that you must make your top priority is SETTING GOALS!!!! Have short-term, mid-term and long-term goals 2. The 2nd most important thing to remember: IT IS NOT A COMPETITION AGAINST OTHERS, IT IS ABOUT DEVELOPMENT PASSED YOUR FORMER SELF. YOU MUST BEAT YOU!!!! 3. 3rd most important thing to remember: Be humble, be patient and you will improve in wisdom from your run. 4. 4th most important thing to remember: HAVE FUN!!!! don't let things go to your head. If it does, break away from it from a while, go back to the basics of running, and let your mind piece the information together on it's own, or else running will not be fun and you will quit

[@TheFODRunner]

Mate your channel has blown up! Your london videos gone mad!! Super happy for you, fully deserved! Great video as well, love a good set of hill reps, got plenty of good hills around here in the forest 👌

[@ronaldlevy3176]

I can’t wait to to try this. A nice simple clear video. Ideal for me doing my first marathon this year.

[@lwizzard8742]

ahh, I know these hills in Greenwich park well. The one in the middle of the park is a killer. I recently did Vancouver half marathon and found that I was passing people on the hills. Haven't really done any hill repeats this year so I guess I must love the hills.

[@GreyJedi17]

Thanks Ben. You're the best runner who can talk and run fast at the same time. Kudos !!!

[@CandidClara]

Going to try my first ones tomorrow. I've been overthinking it and looking for the "perfect" hill. Glad I know to warm up with a short run first now though!

[@jaredspence3020]

I moved to Mackay in rural tropical Queensland Australia almost 3 years ago. It's super flat with one very steep hill in town. I did find a nice hill with a sheep farm next to it recently, but I hate doing repeats because I always seem to scare the whole flock to the other side of the paddock. But I do love repeats. I always feel like I've accomplished something afterwards

[@okantichrist]

Jared Spence 😂Do you wear a wolf costume?

[@Num1YogscastFan]

Every time I see you running round the track in Chamonix in your intro makes me want to go back there so bad! That track is so nice 😭😭

[@BenParkes]

The most beautiful track I've ever run at.. stunning!!

[@Num1YogscastFan]

@@BenParkes isn't it just beautiful! All the best, Ben

[@flyingpanhandle]

Great video. It's something I've neglected massively, mainly because where I live by the sea the only "hills" I have are bridges over the railway!

[@BenParkes]

They are probably not long enough for hill repeats sadly!! Will have some interval session videos soon. They’ll be better for you!

[@flyingpanhandle]

@@BenParkes I'm looking at your link to your blog for the treadmill ones so will look to work them in. What sorta speed in relation to speed on a flat would you tend to do the inclines at?

[@jnhunneybelll]

Top channel! I love running hills. Builds power an speed

[@dorotex86]

The best guide on how to do hill reps :) I wouldn't know without this video :) I tried using these methods and found out that I so much prefer hills than intervals ;)

[@luketriccas6262]

Really good video Ben! Really enjoying the content lately, you've really stepped up the effort in the videos and they're coming out amazing, keep it up!

[@BenParkes]

Thank you Luke.. when I started the channel I had never made a video in my life, so always learning and trying to get better. Glad you like the content!

[@alyssacascos8665]

Yes! I love hill repeats! I have been implementing them in a lot of my workouts. I am at the 5 mark when it comes to repeats. I want to increase soon!

[@calvinmichael2566]

I do hill repeats three times a week at the advance level. They are a great confidence booster during long runs.

[@RecreationalRunner]

just finished my first set of hill repeats in ages, only 40 seconds each rep though, so will find a longer hill next time, great video

[@Kelly_Ben]

Being a trail runner, I love rolling hills. When I did mainly road, I loved them because everyone else hated them- I loved passing people going both uphill and downhill, since I wasn't the speediest on the flat!

[@coachcarter8238]

I absolutely hate hills, but because my next "virtual marathon" course has hills, I gotta do them. I need all the help I can get with this one. Thanks for sharing this!

[@lewisdwheeler]

I find slightly longer 2:00-2:30 min hill repeats (at 5% grade) very helpful. With warm up and cool down!

[@jethinabox]

Just reading through all of these comments about people loving hills Amazes me .. and baffles me haha! I live up a hill so even on easy days my run will start and end with a hill just to get anywhere. But I could by no stretch of imagination ever say that I like them!

[@amolgaikwad2490]

Lovely tips! Wonderful channel!! Keep rocking BEN

[@davidhaydon4720]

Great video Ben. Keep them coming!

[@74Zones]

Brilliant and informative as always, thanks Ben! 👍🏼

[@Songs-ts1ps]

Love hills :) Thanks for the cool tips

[@moggy992]

hi ben fantastic video as usual. I do love hill repeats but of late i think im doing my recovery too fast. I am running back down at a fast pace so the turn around at the top is hard.Now youve pointed out where the HR should be before starting the next one, ill amend my efforts. Thank you

[@C-R-A-C-K-E-R]

I love hill reapts but I do them difrently: 16×I go all out sprint for 40m with 40sec. Rest and bigger jog breaks after every fourth of them GREAT VIDEO BY THE WAY!

[@genmmygem1908]

Thanx Ben😊 another relaxed but informative vid really appreciate you sharing your run experiences.😊🙌👍 x

[@markferris1143]

Hi there, I only came across your channel after you did the Cape town Ultra Trail down here and I have really enjoyed your meaningful and helpful tips. Did my first hill repeat stretch today. here just below where you guys ran, as I live on the slopes. THANKS!

[@heavyt5702]

Great tips, Ben. Deffo going to include more hill repeats in my training.

[@scoones6519]

Just got back from a morning at Greenwich park, did my 6 x60sec hill repeats on the same bit you show in the video. That was hard work as section starts off at a steady incline and then gets steeper as you go!!

[@adamdownie7622]

Sorry for the late reply but I love hills, it seems to be the only thing I'm actually alright at in club training sessions

[@djcr_91]

I’m currently doing your Marathon L4 plan, aiming for sub-3:10 at MK Marathon. I notice that there are no hill rep sessions in the plan, and living in the Peak District I’m surrounded by hills! Wondering if you think it’s a good idea to put some in, in which case what would I substitute them for in the plan?

[@neilsawale5330]

Great info…to the point.

[@뜀.사.인.의달릴레오]

Appreciate your guide. I will try the hill repeat with intermediate long run.

[@MrBrownie77]

Just found your channel and loving it. Great content. This was an interesting video for me. I’ve got a marathon in Salzburg in October with a 200m steep climb around the 18k point. Want to train to at least not find it so daunting.

[@stephanfrion2805]

very good form .... nice detailed video

[@daddyboy1814]

Great video, thanks for the upload, just get into hill running, I am enjoying it and also learning from your uploads. Thanks, great job.

[@sanderwage1730]

I kove Phillips running so much has hills nearby that i run up every saturday i feel awesome it has improkveld my mood so much.

[@johnguillaume5919]

Well done. Thanks for the tips

[@FunFactsIndonesia123]

I hate hills I get tired quickly while running on uphill. I'm excited to try this practice tomorrow to strengthen my muscle

[@panamericanprincess]

I love hill repeats. I did my first set today and am addicted

[@TowynEvans]

Great content as always Ben 🔥

[@baltsu]

Thanks Ben once again. This video is very useful. I might do some tomorrow. I got the new Clifton 6 yesterday and today ran on treadmill wearing them. Tomorrow I will continue wearing them but from now on outdoors. So there might be some hill sprints included in that workout.

[@BenParkes]

Oh.. I’d heard that shoe was due out soon. Let me know what you think about it!

[@baltsu]

@@BenParkes the shoe looks amazing. My pair is blue and white. It has kind of a New England yacht club type of vibe, especially with red Hoka logos. I think it might be little bit softer and lighter than the Clifton 5. I have to put the shoe on scale because I didn't find official specs. I really think that this is a step to the right direction. They didn't change it a lot but it probably got better. I know more when I run tomorrow and on Sunday outdoors. I wanted to run the 1st run today on treadmill because it enabled me to compare it with the Mach 2 that I have as a treadmill shoe but from tomorrow I start to wear them a lot for longer runs outdoors.

[@fatrunner]

Hi Ben, did my first hill repeats today then thought I'd best look up a video to make sure I did it correctly! Seems I pretty much nailed it. Auto lap is a good idea but as luck would have it, the hill I used is a strava segment so I just use that for my timings. 😁

[@Second2LastPioneer]

I love a slight hill that grabs my foot early and just power up. It feels great.

[@DarrenAP]

Looking forward to the intervals video 👍🏻👍🏻

[@viktorisakov9698]

Nice one as always! Thank you Ben! You are the best!

[@BenParkes]

Thank you Viktor!

[@florinkurut]

Thank you for advising!!!

[@charlien759]

Awesome, I also run in/around/through Greenwich park! I hate that damn hill but it's great for training :)

[@RedFire-mc8ne]

love this guy

[@DanAbsalonson]

Great stuff. Thanks for sharing. Excited for a 25k trail race with a lot of elevation gain.

[@BruceWayne-us3kw]

I remember hating hills. Now I love them. I love the burn.

[@piotrrostow]

Anything else?

[@DanRuns]

I’ve started doing them recently and really enjoy them :)

[@BenParkes]

Enjoy them.. me too Dan!!

[@davidjuson5608]

Thanks Ben. That was well timed, as well as useful. I'm currently struggling to adjust my training to take proper advantage of my Forerunner 245 heart monitor. I'm having particular problems with remaining in Zone 2. (I blame all the inclines around my neighbourhood.) That aside, it's never occurred to me to one: "lap" my hill sprints; then, two: wait for my HR to dip into the BLUE before doing the next one. Should be doing longer sessions on the Common in future.

[@adampickard9880]

Cheers man

[@lockedfn]

Fantastic video, thanks for sharing all those great tips. I didn't like hill reps when I started last summer. I'm doing 6x 200m 5% a few times a month now. Starting to really like it. But I think like hills in general, we have plenty in Co.Cork 😀

[@blackwatch_TV]

You’re a star

[@ZeseriKeR]

Thank you Ben I support you in Thailand

[@BenParkes]

🇹🇭 love Thailand.. especially Chang Mai!! Beautiful country 🙌

[@ZeseriKeR]

@@BenParkes Hope to see you, You're amazing

[@nick__m]

Hey Ben! :) I found your channel after the London marathon! I noticed you took some gel before and during the race. Could you make a video about when and which workouts should you take the gel? I currently run 10kms for my workout and will be doing my second half marathon later this month, but have never taken any of these gels and don't know if I should start? Thanks

[@patricknoone6796]

How often should you be aiming to do a Hill session ? Great videos btw 👌

[@BenParkes]

Every 2 or 3 weeks is usually good for most runners. So long as they are spaced nicely apart from other speed sessions (intervals for example) as you will want a day or two after to recover. Enjoy!

[@andrewbrown6435]

Such a great video,what model is the watch you use or what would you recommend?

[@BenParkes]

It's a Garmin 935. I love it!

[@sam249344]

Very helpful, thanks

[@capote481]

Hi Ben, thanks for another great video. I enjoy the uphills and have trained for them but in recent trail races my quads have suffered on the downhills. Would the training to solve that be downhill repeats similar to the uphill version?

[@BenParkes]

That will help for sure Chris. Be careful not to go too fast, as you can easily over stride on downhill repeats. Plus some gym work.. and then spending time on trails similar to your goal races (if possible) will help the most!

[@QronoZ713]

I think it's important to run on different kind of hills, short and steep, long and "shallow". It's good to have some longer hills that go up and down a bit aswell. Variation is key for me. We usually do 6x 2 min 30 sec hills at varied steepness, and then 4 x 1 min at a really steep hill. It's a great maximum effort workout.

[@BenParkes]

They sound like great options! Do love a longer repeat.. I sometimes do 5x 2k hills. But have to travel to find a 2km hill! Hills do a hill video with different options in soon.

[@QronoZ713]

@@BenParkes Ohh, nice. I live in Uppsala, a city north of Stockholm. It's probably one of the flattest areas in all of Sweden :D But we have like one hill, around the old castle!

[@joeb2588]

I live on a hill. Its 2 miles bottom to top. I used to run and walk the 2 miles. As of 3 weeks ago, i now can do the entire 2mile run...up hill. Went from 174lbs to 159lbs over the last 5 months. Its horrific, but so good. Just gotta go slow. And for added excitement...ill turn and do short sprints on the walk down the hill...!

[@joonaspuvi418]

Hi Ben! From which time/distance trainings you will bring some water with you to keep hydrated during the run?

[@brentransom5300]

Love the hills, did a 50 miler last year with 12,000 feet of vertical gain. Great content going to add it to my weekly routines.

[@ladylouroll2]

I enjoy hills upto about 5% especially when there is a headwind i like having something to push against enjoy the challenge but anything over 5% id prefer didnt exist, like many of the hills round where i live >.

[@demonview6075]

Thanks for this!

[@harlangleeson9496]

Nice one, thanks!

[@mrhodes0348]

Very informative.. Thanks Ben.

[@MultiShiv19]

This was very informative! Thank you ♥

[@lostilein]

Living in the Alps builds in these Hills by Nature when i run, funny enough i feel bored running on a even Ground Level with 0 ascent :D

[@piotrrostow]

Thanks for sharing, wonder why you bother watching this...😮

[@lauriewoods8906]

Nice video! where do you get all your Strava clothes?

[@BenParkes]

Hey Steve. They are gifts from Strava. Sadly not items you can buy.

[@Aloneinhills]

As always pal another great video with loads of content to help us followers, personally i do love hills and running them & it does make a difference running hills with your arms. Getting it done..

[@okantichrist]

trailrunnerrossi Your shoes will last longer if you run with your arms 😂

[@jayantnagarkar1018]

Very useful video

[@northernninjarunner5506]

I cycled down that hill as part of Nightrider a 100k ride around London

[@elsyvriens]

Thanks now I know how to use my lap button correctly 👍

[@JonnyTwofifty]

good video thanks, i read about a 30-30 rule, i.e. not getting lactic by keeping the repeats really short - what do you think about this? thanks. p.s. hill sprint leave me feeling like throwing up - i do them but i really dont like em :)

[@vintageoutboard1]

Ben. What brand and model GPS watch are you wearing here?

[@BenParkes]

Garmin 935

[@BAJF93]

Keep it up with the new videos. Use the subscriber wave you are on rn.

[@allendranoel]

Hey Ben. Thanks for this very comprehensive hill workout routine. By the way, what’s the best way to send our inquiries about the marathon plans bought from your site? Sent e-mails, IG message, and Messenger but unfortunately I haven’t gotten any response yet. Thank you and more power to your brand.

[@BenParkes]

Hi Allen. I emailed you back yesterday.. ------ Hi Allen, Thank you for buying the plans.. appreciate the support! For a 3:20 I’d recommend these times. Easy / Recovery 8:20 - 8:55 Marathon Pace 7:35 - 7:45 Tempo 6:55 - 7:05 Interval / 5k Pace 6:25 - 6:35 Strides 95% effort All the very best and good luck with your training for Berlin! Ben

[@allendranoel]

Ben Parkes Hi Ben. Thank you for your response, appreciate it very much. Loving your feed. All the best to you. Cheers!

[@dandresaldi]

I hate hills while doing them but the benefits are awesome

[@drtimoneill]

Hi Ben. Seb Kienle says he is using hill repeats as an eccentric workout for his Achilles which he's had lots of issues with. I've avoided them as I do too. What's your thoughts?

[@Hierros77]

Great tips and nicely explained! I guess I love to hate them...

[@aeshna777]

Thank you so much, Ben! This was really nice explained. I am also wondering: why some running coaches/running methods do not recommend to fully recover between hill repeats? Is it just a different aproach or is it only a method for pro runners (maybe to boost their heart and muscles efficiency) or maybe this is incorrect?

[@Gamesmanchester]

Are you going to make some running form videos?

[@BenParkes]

I am.. it’s on the list of videos to make!

[@amonkeywall]

Hey Ben! Love the videos. Could you turn down the volume on the music bits? It's awfully loud and I usually have to turn the volume up to hear you clearly. Cheers!

[@BenParkes]

Hey! What device are you watching on? As every now and then someone says this.. but I test each video on my laptop, tv, iPad and phone before uploading them and they sound ok. So just trying to learn about what might be going wrong in the process. Sorry.. will get it sorted!

[@amonkeywall]

@@BenParkes I usually watch on my laptop, although with headphones in. I'm sure that's the biggest factor, the headphones.

[@sjt6979]

I can run 5 k in about 25 minutes. My goal is to run 5 k in 23 minutes. There is a 200-meter hill by my home. Should I do repeats on this hill at my current 5-k pace or my target (23-min) 5-k pace?

[@springsaw19]

Clearly n perfect vid

[@idodlek]

Hey. Could you please tell us your weight and height? Amazing content!!

[@liama-p8281]

I dont really care about hills as long as it’s running I love it

[@wunderlichdrive]

Do you think hill work can be a replacement for strengthening exercises? It is hard to find time to do workouts beyond running.

[@Cowsbelieve]

Hi Ben, thank for the tips. Unfortunately your link to those threadmill hill repeats doesn't work anymore. Can you provide a new link/reupload? Thanks!