Tag Archives: Hill repeats

Speedwork for Beginners – Hill Repeats

Hill repeats…they sound scary right? Never fear, they are only as scary as you make them.  Hill repeats, like all workouts, can be modified to fit anyone’s needs. Suicide hill repeats are a great way to get started and this great article outlines why you should really be doing them.  These repeats are similar to the drills you may have done at soccer practice or in gym class.

First of all, you need to find a hill.

If you are just starting out, you probably want one like this:

 mtsu hill

If you are an old pro you might want one more like this:

tiger hill

The other thing you need are markers to run to: cones, waterbottles, really any household item will do.  Walk up the hill, placing markers a third of the way up, two thirds of the way up, and at the top.

Hill Repeat Workout
Run/walk: Walk down the hill instead of jogging
Walk: Powerwalk up the hill and take it easy comming back down

Now, get out there this week and try it out!


My love hate relationship with hill work

This past week’s hill repeats sucked, were awesome, and kicked my butt all at once.  As you can see I have mixed emotions about hill work.  I know that hills are my weakness and nothing causes me to start sucking wind faster than a hill.  I also know I need to run hills, and I do, but still have lots of trouble with them.

This last week we went back to the same hill we ran this summer.

Remember this?

hill fleet feet

The workout was similar to the one we did last time:

2 hill repeats – 10 squats

2 hill repeats – 10 lunges each leg

2 hill repeats – jump squats

2 hill repeats – duck walks

2 hill repeats – 10 push ups

2 hill repeats – 10 speed skaters

2 hill repeats – something else (I was dying by this point)


8 hill repeats

The last time we did this workout, I was only able to run one repeat on the last four and only got through four of the repeats at the end  instead of 8.  This time however, I did the whole thing!  It wasn’t pretty, but I finished.  We ended the workout with a couple of pickups and some stretching and core work.

Now, on to the next day…I was so sore I thought I was going to die!  I stretched and used the evil instruments of torture


Then, I ran 9 miles on Saturday and mowed my lawn….big mistake.  My left quad was so sore I had to skip Sunday’s run and take an unplanned rest day on Monday.   I ran with the group on Tuesday and am finally feeling back to normal.  Just in time for more speed work (8 X 400 meter repeats)


How do you feel about hill repeats?

To sum up my love hate relationship

.Hill repeats