Hill repeats - Boost your running with intervals & hill sprints
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Here you'll find plenty of inspiration and examples of effective hill repeat sessions you can do both outdoors and on the treadmill at the gym.
Warm up
15 minutes of easy jogging and a few quick strides
Run a distance of around 60–100 meters.
Start at an easy pace and gradually increase your speed every 10–15 meters, finishing at about 90% of your maximum effort.
Walk or jog slowly back to the starting point — about 30 seconds to 1 minute of active rest.
Repeat 3 times.
Hill repeats
Do 6-8 repetitions x 100-150 meters
Jog or walk downhill between each repeat.
Finish with 10 minutes of easy jogging, followed by light stretching
Things to consider:
Find a good hill with the right incline for your hill intervals, and make sure to adjust the length of the hill to your fitness level.
For medium-length hill intervals of about 100–200 meters, try to maintain approximately 85–90% of your maximum speed.
The pace should be fast, but sustainable enough to maintain the same pace across all intervals.
Get the right technique & stride in your hill training
Proper technique and a good running stride are important to focus on, especially since the incline requires a different movement than flat running.
Here are some tips for hill intervals:
Posture and position
Lean slightly forward with a straight back. Engage your core and keep your hips stable.Use your arms
Your arms help with uphill movement. Keep them bent at 90°, drive them backward, and use them actively to generate speed.High knees & quick steps
Lift your knees more than during flat running. Aim for short, quick steps for speed and control.Deep breathing
Breathe from your belly, slowly and rhythmically – match your breath to your steps.Adjust pace based on hill type
- Short hills: Close to max effort (95–100%), sprint.
- Medium-length: Controlled but challenging (85–90%).
- Long hills: Rhythmic pace (75–85%).
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Hill repeats on a treadmill
A perfect alternative if you lack a good hill, want to avoid bad weather, or want precise control of incline and pace.
Technique & warm-up
Pay attention to your running form – the treadmill sets the speed. Warm up for 10–15 minutes on flat ground or a slight incline. Focus on posture and stride frequency.
Choose your focus: endurance or strength
Endurance: 8 × 1 min at 5–7% incline, rest 1–2 min.
Sprint strength: 10 × 30 sec at 10–12% incline, rest 1.5–2.5 min for full recovery and maximum power in each interval.
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Benefits of hill intervals
Stronger legs
Activates glutes, thighs, and calves to build strength and power.
Improved endurance
Challenges heart and lungs, enhancing oxygen uptake.
Time-efficient
High intensity without needing long distances.
Better technique
Trains knee lifts and arm movement, improving running form.
Mental strength
Tough but builds confidence and resilience.
Get race-ready with hill intervals
Hill intervals are an effective form of training if you're preparing for races with elevation changes.
This type of workout improves both aerobic and muscular endurance, strengthens glutes and leg muscles, and gives a real boost to your oxygen uptake. It also trains mental toughness – invaluable during tough and long races.
Preparing for a race and need more running inspiration? Check out these articles:
Hill training for everyone
Hill intervals combine strength, endurance, and running technique in one single session.
Hill training is very flexible – you can adjust your intervals based on your goals, whether it’s improving your endurance or developing explosiveness and sprint power.
Start from your current fitness level and adapt the incline and pace. If you’re a beginner, choose a shorter hill and do fewer intervals, then gradually build up strength and endurance by increasing distance and reps.
If you're an experienced runner, increase the number of intervals – or find an even steeper hill to challenge yourself!
Good luck!