Simple Hill Repeat Workout For Runners On The Trails

Hill repeats are a series of runs over distance or time and are an excellent way to build strength and improve speed.
I found a hill on which I could sustain a steady pace for the duration of the reps and at around 85% effort.
The workout was as follows -
15-minute warm-up jog
5 x 1.00 minute (Jog back to the start after each rep)
3 minute rest
5 x 45 seconds (Jog back to the start after each rep)
3 minute rest
3 x 30 seconds (Jog back to the start after each rep)
3 minute rest
1 x 3 minute
15-minute cool-down jog
This is quite challenging if you are not used to hill running so if you are a beginner maybe adjust to -
3 x 30 seconds (Jog or walk back to the start after each rep)
3 minute rest
5 x 20 seconds (Jog or walk back to the start after each rep)
3 minute rest
3 x 15 seconds (Jog back to the start after each rep)
3 minute rest
1 x 1 minute to finish.
The goal will be just to finish the whole workout so don't worry about how quick you can get up the hill, just focus on running upright with good form and being able to sustain the same pace for the during of each rep.
Hill running will really build your strength and speed and will give you the confidence to get up the hills and mountains to see the lovely views.
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