Training session

Run to the hills!

Put a bit of hill work in to improve your speed!


One of the simplest and most time-efficient ways to improve your running is by including a regular hill session in your training. Running up hills builds strength and power in your legs, which will transfer into faster speeds on the flat, too. Running up hills also encourages you to get more knee lift in your stride, it's hard not to going uphill!

Take your pick from one of the sessions below.

Straight up hills

The simplest of hill sessions, this one is also easy to add to as you become stronger. As you progress, you can add more reps to the workout. The key with this, and all hill sessions, is to concentrate on your forming.

Keep your shoulders relaxed and drive your elbows back, to help power your legs up the hill.

Run tall with a slight forward lean that comes from the ankle – don’t bend at the waist.

Look a few meters ahead of you rather than down at the ground.


Run at an easy to moderate pace for 15 minutes before stopping at a hill. Choose one that’s long enough to accommodate two minutes of effort running up, and not so steep that you have to stop before the two minutes are up.

Run hard up the hill for two minutes and walk or jog back down to recover. Forget time and run on effort – you should feel ok to do another rep after your recovery. If not, you’ve gone too hard. Your recovery should be three to four minutes, so take your time coming back down. Finish with another 15 minutes of easy to moderate running.

15 minutes easy

6x 2 minutes uphill

Walk or jog back down for 3-4 minutes to recover

15 minutes easy.

Kenyan Hills

Plot out a short loop in your local park that includes at least one hill, some flat and some downhill. It doesn’t matter how long or short your loop is, as you’ll be running to time instead of distance. That said, if it’s too short, you might get bored after a few loops!


Start with an easy 10-minute run on the flat before moving to your hilly loop.

Run at 80 percent effort for eight minutes, completing as many loops as you can in that time. Run strong up the hills and maintain your effort level on the flat and downhill.

Take a three-minute walk recovery then repeat for the second eight-minute interval. Cool down with another 10-minute, easy jog on the flat.

10 minutes easy

8 minutes hard (80 percent effort)

3-minute recovery walk

8 minutes hard (80 percent effort)

10 minutes easy

Pyramid session

If you’re running a hilly race, it’s unlikely that the gradients are all going to be the same length. This pyramid session replicates that environment by mixing up the duration of your intervals.


Find a hill that takes around 90 seconds to run up from bottom to top. After warming up, you’ll find your hill and run up it for different durations of time, turning round after each effort and jogging back down to recover. Moderate your speed so that you’re running faster on the shorter efforts than the longer ones.

10 minutes easy

Uphill efforts of 45 seconds, 1 minute, 90 seconds, 2 minutes, 90 seconds, 1 minute, 45 seconds, jogging back down to recover between each effort.

10 minutes easy.

Good luck!

Date and time

19:45 - 20:25 Tuesday, 26th of May 2020


The Queen Elizabeth II Diamond Jubilee Leisure Centre
50 Duns Lane
LE3 5LX View Map

What to look out for

Age Restriction

GoodGym welcomes anyone aged 18 or over. If you are under 18 then you will be unable to participate in any GoodGym activity

Make sure you've read our general guidelines for safety when running and at a task.

This event is not organised by GoodGym and GoodGym takes no responsibility for your participation in the event.


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Led by

Huw Davies

Huw Davies
GoodGym Trainer for Leicester. Running, cricket and football enthusiast. Hoping to be some sort of triathlete in 2019!

Who's going

  • Jeanette Douglas
  • Mel Snutch
  • Huw Davies

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The Queen Elizabeth II Diamond Jubilee Leisure Centre
50 Duns Lane

There's space to change and leave bags and toilets. We're not planning to do anything purposefully dangerous, but GoodGym takes no responsibility for your safety during group runs, you participate at your own risk. Participants accept full responsibility for items stored at The Queen Elizabeth II Diamond Jubilee Leisure Centre , and The Queen Elizabeth II Diamond Jubilee Leisure Centre and GoodGym will not be held liable for any losses or damages


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