The strength in hill training is in the variety. We suggest the one below, but you can use this as a beginning thought. I used to love a weekly workout where I did a 800m hill circuit, in Lydiard style. I would do a 400m charge, 200m jog, 100m stride, 100m jog, and build up to 8 (high school) and 12 (college). I did this workout in fall each year. The time for 10 repeats equated to my best 10k time each year in 3 straight years.
Women’s 10,000m, 2019 USA Champs, photo by Cortney Ware
Thursday, 1 October 2020: warm up, 30 minute hilly run, 6 x 200m hill, job 200 btw each hill, cool down
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 40, day 4
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 4x300m cutdowns, cooldown
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, 30 minute hilly run, 6 x 200m hill, job 200 btw each hill, cool down
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 10 x 1 minute, 5 k pace, 2 minutes easy, then 10 x 1 minute, 10k pace, 30 minute cool down
Sunday: Long run, 75-90 minutes
