If you’ve mastered the 15-Minute Jog, or are a seasoned runner who is interested in adding some diversity to your training, try this 30-minute plan. Running hills can build upon your gains and push you further.

This plan is an introduction to hill repeats. If you have heard the term before but haven’t fully understood what the workout entails, or how you should complete them, this will get you started. No need to fear, let’s break it down.

As the term suggests, you will repeatedly run up an incline (hill), followed by a recovery jog or walk back to the base of the hill. Because of these short bursts of power, hill repeats are a fantastic drill to improve your speed and strength.


  1. Complete a full 15-minute jog, making your way to the bottom of a hill if you are outside. On a treadmill, run for 15 minutes and then prepare yourself to increase your incline manually. All hills aren’t created equally, so find a grade (or choose an incline) that is both challenging and bearable; approximately four percent.
  2. Aim for five hill repeats – each incline run lasts for 40 seconds. You should run uphill as fast as you can, and then jog or walk for a two-minute recovery period. If you’re outside, simply make your way to the base of the hill. If you’re inside, then level out the treadmill and maintain a brisk walk for your two-minute recovery period. Five hill repeats should take you approximately 15 minutes to complete.

Depending on your current fitness level, this program may challenge you, or it may be too easy. Either outcome is great. If you were unable to complete the workout, keep a running journal so you can track and build your endurance. Gradually, you’ll move towards completing this 30-minute plan. Trust me.

And if you were able to run for 15-minutes and completed the 15 minute hill training, then you’re prepared for the next plan: a 45-minute fartlek training plan. Good luck!


By Nichols