Want to improve in trail running and looking for truly effective sessions? Hill intervals are your best ally. They build stronger legs, boost your cardiovascular fitness, and sharpen your mental toughness. Here are three key hill repeat workouts to add to your trail running training plan.
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The benefits of hill intervals
Before diving into the sessions, here is why hill repeats are so valuable for race prep.
Muscle strengthening is one of the biggest benefits. Running uphill puts more demand on your leg muscles, especially your quads, calves, and hamstrings. You will gain power and explosiveness, which is essential for trail climbs.
Improving endurance and speed is another major advantage. Training uphill increases your cardiovascular capacity and endurance. This helps you hold a stronger pace across mixed terrain and manage long efforts more efficiently.
Injury prevention is also a strong point of hill interval training. It strengthens stabilizing muscles and improves coordination, which reduces injury risk. Plus, uphill running is generally less impact-heavy on your joints than fast running on the flat.
Finally, do not forget the mental gains. Facing hills regularly builds serious grit. You will be better prepared for tough moments on race day, whether it is a steep climb or a wave of fatigue.
3 key sessions to improve
Session 1: Short hill sprints for power
The goal of this workout is to build power and explosiveness without taking up much time. Here is how to do it:
Find a hill with a length of around 100 to 200 meters. After a 20-minute warm-up, do 8 to 12 fast uphill reps of 25 seconds. The aim is to reach roughly the same point on every rep. Pick a landmark and manage your effort!
Walk or jog back down at an easy pace to recover for 1 minute, then start the next rep.
Pre-workout tip: Add running drills to your warm-up to lower the risk of injury.
During the workout: Focus on solid running form, with quick, dynamic strides and strong arm drive.
Post-workout tip: Jog easy for 5 to 10 minutes after the last rep to speed up recovery and reduce soreness.
The big plus: it is easy to fit into your schedule if you have a hill nearby, since the whole session takes less than 45 minutes.
Session 2: Myocross to combine cardio and strength
Myocross means pairing strength and conditioning drills with a trail run or run workout. This fun session targets both cardiovascular fitness and muscular strength. Here is how to do it:
Choose a hill of 100 to 150 meters. After a 20-minute warm-up, do 6 to 8 uphill reps of 15 seconds at 95% of your vVO2max. Before each rep, do either 6 jumping lunges alternating sides, or 15 squats, or a 30-second wall sit.
Use the downhill to jog easy and recover.
This type of hill interval session is ideal for building muscular endurance and explosiveness at the same time. It is best reserved for experienced runners.
Pre-workout tip: Plan to rotate the S&C exercises you include.
During the workout: Keep a steady rhythm and maintain good posture throughout the effort.
Post-workout tip: Jog easy for 5 to 10 minutes after the last rep to improve recovery and reduce soreness.
Session 3: Long hill repeats for endurance
The goal here is to train your endurance and your ability to sustain effort over time. Here is the structure:
Find a hill of 600 to 1200 meters with a 5 to 7% gradient. After a 20-minute warm-up, do 4 to 6 uphill reps of 7 minutes at about 80 to 85% of your maximum heart rate, keeping a steady climbing pace.
The goal is the same as for short hills, pick a landmark and try to hit the same point on each repetition.
Jog back down to recover, then start again once you are at the bottom.
This session is perfect for trail runners who want to improve their ability to hold a strong effort over longer distances.
Pre-workout tip: Set intermediate targets (that you can actually hit) during the rep, for example reaching a specific point on the climb before half the time is up, and be careful not to start too fast.
During the workout: Focus on steady breathing and an economical stride. The pace you use should be sustainable for about 30 to 45 minutes uphill.
Post-workout tip: Jog easy for 5 to 10 minutes after the last rep to help your body recover and reduce soreness.
Practical tips for hill interval training
To get the most out of your hill repeat workouts, here are a few practical tips:
When choosing the gradient, go for inclines that match the terrain of your race. Keep in mind that a hill that is too steep can raise injury risk because it is much more demanding, while a hill that is too gentle will not challenge your muscles enough. It is also important to vary both the duration of your climbs and your climbing pace so your body gets used to the efforts you will need on trail race day.
Recovery is essential for progress and for making the session effective. Between reps, head back down either walking or jogging easily, your choice, to support muscular recovery.
For frequency, add one to two hill interval sessions per week to your trail running training program. Do not stack two hard sessions on back-to-back days if you want quality. Alternate with flat road running sessions and long hike-run style outings for a well-balanced plan, mixing specific work with aerobic base training.
Hill intervals are a powerful tool for any trail runner who wants to improve uphill performance. By adding these three key sessions to your training, you will build power, endurance, and mental resilience. So lace up your trail shoes, find a great climb, and start gaining vert.
Your personalized trail training plan with RunMotion Coach
Want to improve in trail running, especially on climbs? With the RunMotion Coach app, you get access to a personalized trail running training plan with a wide variety of hill interval workouts, downhill sessions, and more. Your plan adapts to your level and your goals, taking into account your availability and training terrain so you can prepare in the smartest way. If you have access to long climbs near home, remember to tick the “Mountain” terrain option in your training terrains.
Download the RunMotion Coach app now and start your plan!
Do not forget, every climb you conquer in training brings you one step closer to your goals. Train well!