A good example of a great hill run session that will help build speed, strength with the bonus of mental strength building is look for a hill that isn’t too steep. Mark out approximately what it will take you to run 15 seconds, 30 seconds and 45 seconds.Warm Up: 10min warm up run
Main Set – (do this for approximately 20min)
Max effort to the 15sec marker and walk or easy jog back to the start.
Max effort to the 30sec marker and walk or easy jog back to the start.
Max effort to the 45sec marker and walk or easy jog back to the start.
Cool down with 10min easy jog.
If you suffer with ITB pains or you are injury prone, walk down the hill for recovery. The money comes with the max efforts up the hill. Do this once a week for four to six weeks and change it around.