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.