Hill Sessions (running)

Hill sessions might not be your favourite workout, but they’re one of the most effective ways to build strength, power, and resilience as a runner.

Benefits of Hill Running

Hill training helps you become a stronger, more efficient runner by:

• Building strength and speed endurance through greater muscle activation

• Increasing core engagement due to a natural forward lean

• Improving arm drive on climbs

• Activating the posterior chain (glutes and hamstrings)

• Developing power and stride efficiency through strong push-off and leg drive

• Reducing impact forces on uphill sections, lowering injury risk

  • (Downhills increase impact—use them as recovery if injury-prone)

How to Include Hill Sessions

Getting Started

Hill workouts in MyProCoach plans are progressive, but they can feel challenging if you’re new to them.

• Start with a gentle gradient

• Do fewer repeats with longer recovery

• Increase difficulty gradually as fitness improves

• Take descents easy—running hard downhill can stress knees and quads

How to Measure Effort

• Use Rate of Perceived Exertion (RPE) to guide intensity

• Heart rate may lag on short efforts

• Pace will be slower than flat running

• Use heart rate and pace mainly for post-workout review

Types of Hill Sessions

Long & Moderate Hills

• Effort: Moderate (Zone 3)

• Gradient: 2–6%

• Duration: 2–5 minutes

• Repeats: 3–5

• Best for building aerobic strength and endurance

Short & Hard Hills

• Effort: Hard to Very Hard (Zone 4–5)

• Gradient: 4–7%

• Duration: 30–60 seconds

• Repeats: 4–8

• Recovery: Walk or jog back down

Hill Running Form Tips

• Look forward—avoid dropping your chin

• Lean slightly from the ankles, not the hips

• Drive arms back and forward without crossing the body

• Keep shoulders relaxed and chest open

• On steeper hills:

  • Use shorter strides

  • Increase cadence

  • Drive the arms for momentum

• Pace the session so you can finish strong with good form

Hill sessions are challenging—but done well, they build strength, confidence, and durability that carry over to all your running.