To build power, strength and endurance you should incorporate hill training or hill repeats into your training.   Here’s how to do a very simple  hill repeat.

1.  Do a warm up run for 10 minutes.

2.  Locate a street or trail with an incline that is moderately difficult to run, or set the treadmill to a 4 -6% grade.

3.  Run up the hill (or run for 2-5 minutes if on the treadmill).

4.  Turn around and run easily down the hill.

5.  Repeat 4 more times.

6.  Run 10 minutes easy.

If you are training for an event that has a hilly terrain or you just want to be a stronger runner, plan a hill workout once a week!

Now go run.

Keli