RunnersConnect Support Center

Contact Us

How do I run a hill workout?


Hill workouts can be tricky since they're effort-based instead of pace.

1. find a decently steep hill. Doesn't have to be so steep you have to walk, but ideally it takes a good effort to run up.

2. Here's an example hill workout you might see (paces in kilometers):

"3 km warm up, 8 x (30 sec uphill at 2 km effort (3:45) w/jog down rest, 75 sec uphill at 5k effort (4:10 pace), walk down rest), 3 km cool down"

3. Here's how to complete each section:

30 sec uphill at 2 km effort (3:45) w/jog down rest

Run up the hill for 30 seconds at the effort it would take to run 3:45 pace on flat terrain. To reiterate - you should not actually run 3:45 pace up the hill - just the EFFORT it takes to run that pace on flat ground.

This will most likely be well over 4:00 pace, possibly 4:30 or 4:45 pace depending on the incline.

Then jog down the hill very slowly.

4. 75 sec uphill at 5k effort (4:10 pace)

Same process here - run up the hill for 75 seconds at the effort it would take to run 4:10 pace on flat terrain. This will likely be close to 5:00/km pace depending on the incline of the hill.


We highly recommend that before you begin the workout, do some strides (no more than 10-15 seconds) on flat terrain at the paces listed. For this particular workout, you'd do some strides at 3:45 pace, then some strides at 4:10 pace.

This will give you an idea of the EFFORT it takes to run those paces. Then, use that effort running uphill.