Hill repeats
Eight 90-second climbs with an easy way back down. Outside, find a steady hill that takes about 90 seconds to run up. On a treadmill, set a 6–8% incline for each climb and drop back to 1% to recover. Drive the arms, take short quick steps, and keep the effort even, not the pace.
- Time
- 43 min
- Main set
- 8 × 1:30 uphill
- Good for
- Hill, Treadmill
Warm-up8 × 1:30 uphillCool-down
The session
- 10:00Warm-upTreadmill: 1% inclineEasy
- 8 ×
- 1:30UphillDrive the arms. Treadmill: 6–8%Hard
- 2:00DownWalk or jog down. Treadmill: 1%Easy
- 5:00Cool-downEasy
How to pace it
Run by effort, not pace: the hill slows you down, and that is fine. Drive with the arms, take short, quick steps, and look a few metres ahead rather than at your feet. Walk or jog gently on the way down; the recovery is part of the session.
Who it’s for
Runners who want strength and a hard aerobic effort with less pounding than fast running on the flat. Useful for trail and cross-country races too.
Running it as a group
A hill doesn't take everyone ninety seconds. On a shared timer, everyone climbs for the same time and turns on the same call, so the group meets again at the bottom whatever their speed.
Host the Hill repeats in PacePack
Pick it from the program library, share the code, and every phone in the group runs it on the same second, with a voice calling every interval and its effort.
The program library is part of Pro, with a 7-day free trial on the yearly plan. On Free, host the same timing as a Quick session: 8 × 1:30 with 2:00 recovery, a 10:00 warm-up and a 5:00 cool-down, for up to three runners.
iPhone only for now. Android is coming soon.
