Last week a reader posted a question to the Runner’s World magazine’s online forum asking about how long hill repeats should be. Since this reader was using my book, I thought we’d answer her question. But first, thanks for trying Smart Marathon Training!
Hill running is a key workout in the training plans found in my book, but the distance of the hills depends on how steep their inclines are and how accustomed you are to running hills. I generally recommend hills that are 50m to 150m long.
On a treadmill, depending on the setting, that would translate to about one to three minutes of running. Your recovery should be relatively short — one or two minutes.
If you are new to hill running, do only two or three repeats to start; you’ll quickly be able to double and triple that number.
Good luck, and have fun!
For more on smart, effective workouts, please check out my book Smart Marathon Training.