3 Hill Workouts to a Faster 5K

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HILL WORKOUT 1: SHORT HILL SPRINTS

• Warm up 15 minutes.
• 8x20 second sprints up a 5- to 8-percent graded hill.
• Jog down between each and rest for 1 minute.
• Cool down 10 to 15 minutes.
• Make it harder: Increase each hill sprint to 40 seconds and do as many as 12 repeats.

More: 3 Ways Speed Workouts Can Boost Your 5K Training

HILL WORKOUT 2: LONG HILL REPEATS

• Warm up 15 minutes.
• On a hilly half-mile section of road, perform 3 to 5 repeats at a hard pace, maintaining good form on both the uphills and the downhills.
• Take 1 to 2 minutes rest in between each.
• Cool down 10 to 15 minutes.
• Make it harder: Increase the number of repeats to 6 to 8.

More: How Do I Run a Faster 5K?

HILL WORKOUT 3: ROLLING HILL RUN

• Warm up 10 minutes.
• Map out a 3 to 5 mile route on rolling terrain, and run at a moderate pace to hard pace.
• Cool down 10 minutes.
• Make it harder: Increase the route to 6 to 7 miles.

More: 7 Hill Running Workouts That Increase Power