From Base to Summit: Uphill Running, Part 2
- annasi110
- Dec 7, 2024
- 10 min read
Updated: Dec 8, 2024
This is part 2 of a 3 parts article about uphill training, enjoy!
Part 2: Elevating Your Game – Intermediate Hill Training
Turning Up the Heat: Advanced Road Workouts
Once you’ve mastered the basics, it’s time to level up your road hill workouts. These intermediate drills combine strength, speed, and endurance, pushing your limits while preparing you for more challenging climbs. Let’s dig into two essential techniques: pyramid hills and progressive climbs.
Pyramid Hills: Building Power Through Progression
Pyramid hill workouts are the Swiss Army knife of road running drills: versatile, effective, and just a little intimidating. The idea is simple: alternate intervals of increasing and then decreasing duration or effort, all on a hill.
Why They Work: Pyramid hills target both aerobic and anaerobic systems, improving endurance, strength, and the ability to surge when needed. This workout also mimics the variable effort required during races, especially on rolling terrain.
How to Do It: Find a hill with a 5-8% incline that allows for continuous running. After a warm-up, follow this structure:
Run uphill for 30 seconds at hard effort, recover by jogging or walking downhill.
Increase to 1 minute uphill, then 2 minutes, before working your way back down to 30 seconds.
Repeat the full pyramid 1-3 times, depending on your fitness level.
Pyramid Hills: 30 seconds to 2 minutes per repetition.
Technical Tip: Maintain consistent effort, not pace, as the intervals lengthen. Your stride should shorten and your breathing should stay rhythmic as you tackle longer climbs.
Pro Tip: Use the pyramid structure to play with pacing. Go slightly faster on shorter intervals, then focus on control and endurance for the longer efforts.
Progressive Climbs: Getting Stronger, One Step at a Time
Progressive climbs are all about building intensity as you ascend, teaching you to handle increased effort without losing form. Think of it as a gradual crescendo on the hills.
Why They Work: This workout trains your body to finish strong, even when fatigue sets in. It’s also a great way to practice pacing and mental focus on longer hills or race courses with sustained climbs.
How to Do It: Choose a hill or steady incline with a gradient of 3-6% and a length that allows for 10-20 minutes of continuous running. Split the climb into three equal segments:
Start at an easy effort for the first third.
Increase to a moderate, tempo-like effort for the second third.
Finish at a hard, race-pace effort for the final third.
Technical Tip: Watch your form as you fatigue. Keep your chest open, your arms swinging powerfully, and your cadence high to maintain momentum.
Progressive Climbs: Full hill: 400-800 meters or 10-20 minutes per repetition.
Pro Tip: If you don’t have access to long hills, mimic this workout on a treadmill by increasing the incline every few minutes, or repeat shorter hills with increasing effort on each repetition.
These advanced road workouts push your limits while fine-tuning your strength and control. Whether you’re climbing pyramids or building intensity with progressive climbs, these drills will take your uphill running to the next level.
Trail Savvy: Next-Level Workouts for the Wild
The trail is where uphill running gets exciting—and a little unpredictable. Intermediate trail workouts challenge not only your legs but also your coordination, decision-making, and adaptability. Here, we’ll tackle two dynamic trail techniques: switchback strategies and fartlek on trails.
Switchback Strategies: Finding Your Rhythm on Zigzag Trails
Switchbacks are a trail runner’s frenemy. These sharp turns on steep inclines force you to adjust your rhythm constantly, requiring not just strength but also agility and focus.
Why They Work: Running switchbacks enhances your ability to navigate technical terrain, improves footwork, and teaches you to maintain efficiency on steep climbs. They also build lateral stability in your ankles and knees, reducing the risk of injury.
How to Do It: Find a trail with a series of switchbacks (or simulate it by zigzagging up a steep hill).
Approach each turn with a shorter stride and higher cadence to maintain balance.
Power through the straight segments without overexerting, saving energy for the next turn.
Technical Tip: Always take the inside line on a switchback when possible—it’s shorter and often easier to navigate. On particularly steep or technical sections, don’t hesitate to power hike for efficiency.
Switchback Strategies: 30-90 seconds per segment.
Pro Tip: Practice leaning slightly into the turn while keeping your center of gravity stable. Your arms can help with balance, especially if the trail is loose or uneven.
Fartlek on Trails: Speed and Agility on Mixed Terrain
Fartlek, which means “speed play” in Swedish, is the ultimate freedom workout for trail runners. On trails, it’s about alternating bursts of speed with recovery, all while adapting to changes in terrain.
Why They Work: Trail fartleks improve your ability to handle uneven terrain at varying speeds, building both speed and endurance. They also train you to surge during races, whether you’re passing a runner or attacking a hill.
How to Do It: Choose a rolling trail with natural landmarks like trees, rocks, or turns. After warming up:
Sprint to the next landmark (15-90 seconds), then slow to an easy pace until you recover.
Alternate between short, sharp bursts on steep segments and longer strides on moderate inclines.
Continue for 20-40 minutes, depending on your fitness level.
Technical Tip: Adjust your pace to the terrain. Focus on quick, efficient strides on uphill segments and controlled effort on descents.
Pro Tip: Use the trail’s features to guide your workout. Sprint up a short incline, stride out on a flat section, or power hike a rocky climb. This keeps the workout fun and mentally engaging.
Switchbacks teach precision and pacing, while fartlek sessions unleash your inner trail beast. Together, they form the backbone of any trail runner’s intermediate training plan. Ready to mix things up even more? Next, we’ll explore hybrid workouts that blend strength, stamina, and adaptability.
Part 2: Elevating Your Game – Intermediate Hill Training Table summery:
Training Type | Repetition Length/Duration | Total Duration | Incline | Primary Focus |
Pyramid Hills | 30 seconds to 2 minutes per rep | 20-30 minutes | 5-8% (steep) | Builds speed and power through progressive and regressive intervals, mimics race surges. |
Progressive Climbs | Full hill: 400-800 meters or 10-20 minutes | 15-30 minutes | 3-6% (gradual to steep) | Endurance with increasing intensity, teaches pacing and finishing strong. |
Switchback Strategies | 30-90 seconds per segment | Varies (trail-specific) | 5-8% (zigzag trail) | Improves agility, balance, and rhythm on technical terrain. |
Fartlek on Trails | 30 seconds to 2 minutes per burst | 20-40 minutes | Mixed gradients | Builds speed, agility, and endurance by alternating effort based on trail features. |
Weighted Uphill Runs | 30-60 seconds per rep or 400-600 meters | 20-30 minutes | 5-8% (moderate to steep) | Strengthens legs and core, simulates load-bearing race conditions. |
Downhill-to-Uphill Combos | Downhill: 200-400 meters, Uphill: 200-400 meters | 20-30 minutes | Downhill: 6-10%, Uphill: 4-8% | Enhances transitions, builds eccentric and concentric strength, improves fatigue resistance. |
Multi-Surface Mastery | Full hill: 400-800 meters or 2-3 minutes | 20-40 minutes | Varied, 3-8% | Trains adaptability to different terrains, strengthens stabilizing muscles and balance. |
Power Hiking | 100-300 meters or 2-5 minutes | Varies, often >1 mile | 10-15%+ (steep or technical) | Builds endurance and energy efficiency for long climbs, especially on steep trails. |
Partner Workouts | 30-90 seconds per rep | 20-30 minutes | 5-8% (moderate to steep) | Builds strength (partner-resisted) and competitive pacing, adds variety to uphill sessions. |
Strength Drills on Hills | 20-50 meters (bounding), 30-90 seconds (lunges or step-ups) | 10-20 minutes | 5-8% (moderate to steep) | Focuses on explosive power (bounding), stability (step-ups), and endurance (walking lunges). |
Hybrid Power Moves: Combining Strength and Stamina
When it comes to intermediate uphill training, hybrid workouts bring the best of all worlds. These sessions combine the physical demands of strength and endurance with the practical skills needed for varied terrain. Here’s how to pack power, transition smoothly, and master any surface.
Packing the Load: Weighted Uphill Runs
Weighted uphill runs are the gym workout of the trail world—just with a better view. Adding weight to your runs increases the challenge, mimics race-day conditions for events requiring gear, and builds serious leg strength.
Why They Work: Carrying weight engages your core and strengthens your posterior chain (hamstrings, glutes, and calves), which are crucial for powerful climbing.
How to Do It:
Use a weighted vest or pack loaded with 5-10% of your body weight (start light and increase gradually).
Choose a moderate incline (5-8%) and run for 20-30 minutes at an easy-to-moderate effort.
Alternatively, add weight to shorter hill repeats for a strength-focused workout.
Technical Tip: Maintain upright posture and focus on steady effort, not speed. Overloading too early or losing form increases the risk of injury.
Pro Tip: After removing the weight post-workout, do a short cooldown run uphill. You’ll feel lighter and faster, which helps reinforce proper running mechanics.
Transition Training: Downhill-to-Uphill Combos
This workout simulates real-world trail conditions, where steep descents are often followed immediately by tough climbs. The ability to recover quickly from downhill pounding and shift gears to tackle an ascent is a game-changer for races and long runs.
Why They Work: Downhill running builds eccentric strength (the kind that absorbs impact), while uphill segments train your climbing power and mental grit. Combining the two sharpens your transitions and enhances your overall endurance.
How to Do It:
Find a hill with a steep downhill (6-10%) followed by a moderate uphill (4-8%).
Run downhill at a controlled but brisk pace, focusing on soft landings and a quick turnover.
Immediately transition into a steady uphill climb without stopping or slowing to a walk.
Repeat 6-8 times, depending on the hill length and your fitness.
Technical Tip: Keep your effort consistent—don’t bomb the downhill and crawl the uphill. This workout is about smooth, efficient transitions.
Pro Tip: Use this workout as a mid-to-long run feature, incorporating multiple downhill-uphill combos into your route. It mimics the fatigue patterns of race courses.
Multi-Surface Mastery: Adapting to All Terrains
Trails are rarely predictable. One moment you’re climbing a gravel incline; the next, you’re powering up muddy switchbacks or navigating grassy slopes. Training on mixed surfaces prepares you to handle whatever the terrain throws at you.
Why They Work: Running on varied terrain strengthens stabilizing muscles, improves balance, and teaches you to adjust your stride and effort dynamically.
How to Do It:
Choose a route with a mix of surfaces—dirt, gravel, grass, mud, or sand.
Alternate between short bursts of speed on easy surfaces and strength-focused efforts on soft or uneven terrain.
Work for 20-40 minutes, focusing on efficiency and effort rather than pace.
Technical Tip: Shorten your stride on unstable surfaces to maintain control, and plant your feet carefully on slippery or loose trails.
Pro Tip: If you can’t find varied terrain locally, create your own by combining segments of trail, road, and even parks or fields into a single run.
Hybrid workouts like these develop strength, agility, and endurance in ways single-focus training can’t. They’re challenging but deeply rewarding, leaving you better equipped to tackle tough climbs and unpredictable trails.
Next, we’ll take endurance and power to new heights, diving into advanced techniques like power hiking and strength-specific drills for serious climbers.
Endurance Meets Power: Training for Long and Steep Challenges
When the climbs get steeper and longer, raw running power isn’t always enough. You need a blend of endurance, strength, and strategy to conquer those relentless ascents. Here’s how to master the art of endurance on steep slopes, whether through power hiking, partner workouts, or strength-specific drills.
Mastering the Hike: Turning Power Hiking Into a Weapon
There’s no shame in hiking—especially on steep or technical trails. In fact, power hiking is an essential skill for conserving energy while maintaining momentum on tough climbs. Even elite ultra runners rely on it during grueling ascents.
Why It Works: Power hiking engages larger muscle groups, reduces cardiovascular strain, and allows for steady progress when running is inefficient.
How to Do It:
Lean slightly forward from the hips and plant each foot firmly.
Drive your knees up and use your arms to propel yourself forward, mimicking a “push and pull” motion.
Keep a consistent effort rather than focusing on speed; the goal is sustainable progress.
Technical Tip: Use trekking poles on steeper terrain to redistribute effort and reduce leg fatigue.
Pro Tip: Integrate power hiking into your long runs. Switch to hiking when the grade exceeds 10-15% or when your running form starts to break down. Practice transitioning smoothly between hiking and running.
Partner Workouts: Building Strength and Team Spirit
Uphill training doesn’t have to be a solo grind. Partner workouts introduce a competitive edge, help you stay accountable, and are way more fun than slogging up hills alone.
Why They Work: Adding resistance (like a partner holding a band) or pacing against someone builds strength and speed while keeping the workout engaging.
How to Do It:
Partner-Resisted Hills: One person runs uphill while the other holds a resistance band around their waist to increase the difficulty. Switch roles after each repetition.
Pacing Drills: Run uphill side by side, alternating who sets the pace for each rep.
Push-and-Pull Sprints: One person starts halfway up the hill and sprints down, while the other starts at the bottom and sprints up. Meet in the middle, swap positions, and repeat.
Technical Tip: Communicate with your partner to ensure smooth transitions, especially in resisted drills.
Pro Tip: Use partner workouts for motivation. A little friendly competition can help you push harder than you would solo.
Strength on the Slopes: Focused Drills for Climbers
Strength training isn’t just for the gym—it’s an essential part of uphill running. Incorporating strength-focused drills on hills builds explosive power and resilience against fatigue.
Why They Work: Hill strength drills target the specific muscles used in climbing, improving efficiency and reducing the risk of injury.
How to Do It:
Bounding Drills: Take long, powerful strides uphill, focusing on pushing off the ground with force. Do 8-12 reps of 30-50 meters.
Step-Ups: Find a sturdy rock or ledge (knee height or lower). Step up forcefully with one leg, drive your opposite knee up, and step back down. Alternate legs for 10-15 reps.
Walking Lunges: Perform exaggerated lunges uphill, focusing on driving through your front heel. Complete 10-15 lunges per side.
Technical Tip: Keep your movements controlled and focus on form, especially when fatigued.
Pro Tip: Add these drills to the end of a moderate hill workout to simulate the fatigue of climbing in a race.
Conquering the Plateau: Staying Motivated as the Hills Get Tougher
As you progress, hills might lose their novelty and start to feel more like a chore. Staying motivated during tough climbs requires a mix of mental strategies and long-term focus.
Why It Matters: Uphill running is as much a mental game as it is physical. Developing resilience and maintaining a positive outlook are key to pushing through plateaus.
How to Stay Motivated:
Set Micro-Goals: Focus on reaching the next tree, bend, or rock, breaking the climb into manageable chunks.
Mix It Up: Rotate between different hill workouts to keep things fresh and challenging.
Track Progress: Use a GPS watch or app to measure vertical gain over time. Seeing improvement is a great morale boost.
Celebrate Wins: Whether it’s cresting a particularly tough hill or completing a killer workout, take a moment to appreciate your progress.
Technical Tip: Visualization can be a powerful tool. Picture yourself cresting the hill strong and confident, or imagine how your training will pay off in your next race.
Pro Tip: Remember that the toughest climbs lead to the best views—both literally and figuratively. Embrace (oops, commit to) the challenge, and you’ll come out stronger every time.
This blend of endurance and power-focused techniques will transform you into a hill-conquering machine, ready for long ascents and steep challenges. With these tools, you’ll be equipped to tackle anything the terrain throws your way.
From Base to Summit: Uphill Running, Part 3
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