Run Sessions

Hill Reps

Why use Hill Reps?

Hill repeats have a number of benefits for runners and triathletes

  1. Increased physiological load

    Running uphill enables most runners to reach higher work rates (power output) than on a flat run where their speed may limit them. We see higher VO2 rates on hill reps vs flat reps. Perfect for increasing VO2max.

  2. Improved running form

    Running uphill is slower, allowing more control of your form/technique. It encourages more bracing and engagement of core muscles to create a stronger more robust chasis

Representation of Lactate Thresholds 1 and 2, with LIA and EE zones indicated

How to perform Hill Reps in general

All our programmes use power to define intensity. Pace does not work for hill reps for obvious reasons, you will need to go on ‘feel’. Talk to your coach if in doubt.

For most hill rep sessions, we want to slow your speed down by using a gradient, but not so much so that you are barely moving.

There is more instruction in specific sessions but in general, we are aiming to use a pace between LT1 and LT2 and a gradient that allows you to hit those paces. As hill reps are usually hard intervals, you will only be performing short bouts of effort.

We have two modes for Hill Reps: IRL (In real life), and Treadmill. Whilst the aims of the corresponding sessions are similar, the execution is slightly different. There are pros and cons to using either session, although sometimes you won’t have a choice. If you live in a very flat area, then hill reps will have to be performed on a treadmil.

Fuelling for Hill Reps runs

These are usually very high intensity sessions, with a large portion of your time over FTP/LT2. As such it is best to fuel these sessions, or ensure you have had adequate fuel prior to the session.

IRL sessions can get quite long due to the requirement of a longer active rest to return down the hill after each rep. As the purpose of this session is maximise the amount of high intensity work you can do, it is prudent to take some carbs during the session to help maximise the session and to enhance recovery.

Using Pace

Pace is a poor means of defining intensity due to changes in surface and terrain.

It isn’t going to work for hill reps! Heart rate is also a poor metric to set intensity as it responds too slowly. Talk to your coach about how the reps should feel if you are not using power.

However, some people prefer to use pace - see here for more on how to read the session and execute our power-based session using pace.

Short sharp hill reps.

The focus an aim of this session is to:
1. Encourage good posture and technique
2. Develop strength and strength endurance
3. High cardio vascular load

For technique you are trying to focus around keeping hips and core strong and stable and provide a strong base from which to produce force.
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Head should be look forward and not down or up too far
Arm action relaxed but providing momentum
Cadence high with shorter steps, with low contact times.
Mid foot landing
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Try to even pace the efforts, so the first part should feel easier, then as the reps and subsequent reps develop you will feel like you are working harder. Try to pace it so that you are not fading in the final meter.
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Using a hill of about 5%-8% is ideal and using the same stretch, starting in the same place each time will help you to gauge how the efforts are going.