Bakersfield Track Club

5 Types of Hills for Better Performance

▸ January 25, 2018

Back in 2010, Running Times Magazine presented an article with a 9 minute video. In the video Pete Magill and Grace Padilla offer some tips on how to incorporate 5 different types of hill workouts into your training schedule to build strength, speed and endurance.

These are:

  1. Long Hill Runs build slow-twitch endurance by incorporating from half a mile to 2 or 3 miles of hills into your long run every 2nd or 3rd week.
  2. Long Hill Repeats strengthen intermediate fibers by running 4-8 x 30 second reps to start and working up to 90 second repeats.
  3. Short Hill Repeats strengthen fast twitch fibers with 30-60 yard repeats (about 8-10 seconds) at just under an all out sprint.
  4. Hill Springing & Bounding builds strength and improves stride on a moderate grade by doing 2-3 rep form drills. Watching the video is I definitely recommend to see what your form should be.
  5. Downhill Strides put a lot of stress on your quadriceps and make them stronger, and you should never do more than a few in any session.

Video (it is a little hammy & cheesy, but gets the point across) – Click here to View