What’s the best gradient for hill sprints?

What gradient should you use when running hill sprints? It’s a question that crops up a lot. And I don’t think there’s a clear answer to what (in theory) is quite a straight forward question. While, I’ve covered many of the different types of hill training in other articles; one area that I’ve paid less attention … Read more

10 Benefits of Trail Running

Trail Running Benefits

Considering including some trail running? Here’s why trail running will improve your running. Trail running can really benefit all runners. Whether you race on the road, track, cross country, or trails, including regular trail running should form a key part of your run training formula. From increased strength and stability, improved running efficiency, fewer injuries, … Read more

Hill Sprints: the key to improving strength, power and running speed

Hill Sprints Running Speed

To run fast we need muscles that are strong, powerful and efficient. And that’s where hill sprints come in… Hill sprints are one of the most effective running workouts for building stronger and more powerful muscles. They help to develop running cadence, stride length and running efficiency. And, by strengthening key running muscles and tendons … Read more

6 Reasons Why Runners Should Include Downhill Running Training

Downhill Running Training

Downhill running is a skill that’s often overlook. After all, downhill running’s easier so why would you need to train for that? And, if I’m being honest it’s something I’ve sometimes overlooked. But that’s a mistake. In fact, specific downhill running training can be used to boost running performance. Making you a stronger, faster, and … Read more

Long Hill Running Intervals: Improve Aerobic Capacity (VO2max) and Muscular Endurance

Long Hill VO2max Running Intervals

Long hill intervals combine the training benefits of VO2max running intervals and hill training. They’re similar to the longer intervals that most runners are familiar with – 600, 800 or even 1000m intervals. They’re also run at a similar intensity. There’s just one difference….the additional resistance from running against gravity. They’re a great way to … Read more

Tempo Hill Intervals: the best all round endurance hill running session?

Tempo Hill Interval Training

If you’re looking for a hill workout to develop aerobic and anaerobic endurance, muscular endurance, fatigue resistance and your lactate threshold, then you can’t get much better than tempo hill intervals. Tempo hill intervals are one of my favourite hill sessions. In fact, they’re my go to hill workout in the build up to key … Read more

Short Hill Repeats: improve strength, running cadence and speed endurance

Hill Repeats Running Workouts

Short hill repeats are the most common type of hill training used by runners. They’re a very time effective hill running workout for improving running cadence, stride length, efficiency and speed endurance. Here’s why you should be including short hill repeats in your running training: Develops Running cadence & stride length Increases Muscular strength & power Improves … Read more

How to use hill interval training to improve 5km running performance

Looking to improve your 5km running speed? Including regular hill running, as part of a structured training program, is a great way to improve your 5km running speed. Hill running is a highly specific form of strength training for runners, leading to improvements in muscle strength, power, efficiency and running speed. But what type of … Read more