When I ask an athlete where they feel they could use improvement, the most common answer I get is: “I want to be a stronger uphill runner.” Well, don’t we all ?! There will likely never be a point in your running career where you feel you don’t need to improve upon your uphill ability; it’s always a work in progress.
Below are 3 examples of tried and true hill workouts we use here at Upper Left DT to improve uphill strength, power, and economy. It’s important to thoroughly warm up with easy running, drills, and dynamic warm ups before performing any of the following.
VO2 Max intervals
VO2 Max intervals are a great way to improve your aerobic capacity as well as aerobic efficiency in an uphill environment. By performing these types of hill intervals regularly you will increase your uphill speed throughout your entire pace spectrum (from easy pace to maximal uphill pace). You will also increase your ability to tolerate and clear high levels of lactate, which directly compliments your threshold work. These workouts are a key piece to becoming a well rounded trail runner.
Example: 8 x 2 minutes uphill at a RPE of roughly 9 to 10 (Rapid breathing, unable to hold a conversation, only able to speak one word at a time) with easy walk jogs back down for recovery.
Make it more challenging: end with 2 x 10 second all out (100% effort) hill sprints to increase pure power and muscle recruitment.
Uphill threshold runs can either be continuous runs from 15 to 25 minutes, or uphill “cruise intervals” of 5 to 10 minutes in duration. These are run at perceived 60 minute race pace, just like traditional Lactate Threshold workouts, but uphill. If you don’t have a hill this long where you live, no worries! Set the the treadmill to 8% incline and get it done.
Example: 20 minutes uphill at perceived 1 hour race pace.
Make it more challenging: 2 x 10 minutes uphill at 1 hour race pace with full speed downhill running back to the start between the 10 minute intervals. *Be cautious with downhill workouts as they put an extreme amount of stress on the lower extremities.
Fartlek hill work is by far one of my favorite workouts. The best part about Fartlek is the adaptability of the workout based on how the athlete is feeling that day and what we’re trying to accomplish. The main systems targeted can easily be changed based on how hard you choose to run each interval, but the main goal here is to HAVE FUN.
Example: 4,3,2,1,3,2,1,2,1 Minutes uphill at a moderate to hard effort with easy walk/jogs back down the hill in between intervals.
Make it more challenging: Run the 4 minute intervals at perceived 10 mile race effort, the 3 minute intervals at perceived 10K race effort, the 2 minute intervals at perceived 5K race effort, and the 1 minute intervals at near maximal effort.
Work with your Coach implement any of these sessions into your regular training regimen and see the results for yourself!