If you want to run faster, you need to run faster. It’s really just that simple. However, I recently discovered that if you add a little (or a lot) of incline to your speed drills, you may get the extra training boost you need to finally snag that PR!
The Warm-Up
Begin with some light running or jogging on a mostly flat road or the treadmill for 20-30 minutes. You want your legs warmed up and ready to go!
The Workout
8 x 20 second hill repeats
4–5% hill grade at 90% effort or 10K race pace effort
1-2 minute rest or easy run in between sets
Over time, you can increase the grade of the hill or number of sets. Do not increase both at once, and only increase hill grade or sets when you can easily complete the workout as is.
The Cool Down
Easy run back to your starting point for 20-30 minutes. Stretch hamstrings, quadriceps, calves, back and glutes!
The Benefits
Swap this for your traditional speedwork once a month. By running fast uphill, you will fully engage your gluteal muscles and gain more power in your speed. A lot of runners struggle on the hills, and this workout will have you blasting up them in shorter distance races.