Fitness
Hill Repeat Running
Hill repeat running uses short uphill efforts with jog-down recovery to build power and economy. One session every 7–10 days suffices for most marathon builds.
Hill repeat running is short uphill efforts at strong effort with jog-down recovery—building leg power, running economy, and tolerance to elevated heart rate without track speed. A typical session might be 6–10 repeats of 60–90 seconds on a moderate grade after a thorough warm-up.
Use them sparingly during marathon blocks; one hill day every 7–10 days is enough for most.
Common questions
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How steep should hill repeats be?
Moderate grades you can run with good posture beat near-vertical sprints for distance runners. Lean slightly from ankles, not the waist.
Related terms
Put Hill Repeat Running into practice
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