9 Hill Sessions for You to Try
Hills Build Strength & Speed
Hills! Why do runners hate them? I love them! They’re one of the most effective training tools you can easily add into your week. Running uphill builds strength, stamina, and resilience without putting the same stress on your body as flat-out speedwork, look at them this way - they’re speed sessions in disguise.
Here are 9 hill sessions you can try, from short sprints to long grinders.
1. Short Hill Sprints
Find a steep hill, 8–10 seconds long. Sprint hard to the top, walk back down for full recovery. Start with 6 reps and build to 10.
These sessions build explosive strength and improves your running form.
2. Classic Hill Repeats
60–90 seconds uphill at a strong effort, slow run back down for recovery. Repeat 6–8 times.
These are great for building more aerobic power and mental determination.
3. Kenyan Hills
One of my favourite sessions, a continuous up-and-down running with a strong effort on the uphill and an easy run down; that’s right, there is no rest. Run continuous from anything from 5 mins to 30 mins.
This session improves your strength and endurance all at the same time.
4. Hill Pyramid
Run 30 seconds uphill, slow run back down; followed by 60 seconds up, slow run back down; 90 seconds up, slow run back down — then work your way back down. Repeat 2–3 sets.
Adds variety, keeps you focused and helps you practice your pacing.
5. Progression Hill Run
Find a steady hill you can run for 3–5 minutes. Start at an easy effort, gradually increase pace each minute until you’re working hard at the top. Run slowly back down to recover and repeat 3–4 times.
Teaches you control, pacing, and how to finish strong when you just want to stop!
6. Hill + Flat Combo
I love this one - Sprint up a 30–45 second hill, then keep running hard for 200–400m once you’re back on the flat. Slow run for 2–3 minutes recovery, and repeat 6 times.
This session mimics race surges and builds strength for a fast finish.
7. Hill Loop/Rollercoasters
Find a loop with rolling hills and run continuously for 20–40 minutes at a steady pace. Don’t sprint — just keep your effort consistent.
Perfect for building endurance as well as mental toughness when you’ve got to go back up that hill again!
8. Hilly Long Run
Add hills into your weekend long run - try not to avoid them so either a set hilly route or add in a few repeats mid way through your run.
This teaches your body to handle hills when your tired, and it’s great for marathon prep.
Tips for Hill Training
Warm up properly before any hill session.
Focus on good form: upright posture, drive with your arms, short steps.
Start small — you don’t need to do all 9! Pick one session every 1–2 weeks.
Always cool down and recover well afterwards.
Hills aren’t punishment - they’re training gold. Add them into your plan and you’ll feel the difference in strength, power, and confidence on race day.