How do I incorporate hills into my training?

We strongly encourage you to incorporate hills into your long runs, maintenance runs, tempos, etc.  Try to add some hills to 2-3 runs per week.

Whenever you add in hills, adjust your paces accordingly.  When you are running hills, you should pay more attention to effort than the time on your watch.  You'll run a slower pace on hills - don't try to maintain your regular pace.  Follow these guidelines:
  • Easy runs - run the pace at which you could carry on a conversation with a friend while running.  Don't start moving drifting into "pace run effort"
  • Pace runs with longer intervals - At this pace, you could say a full sentence if you had to, but you would be panting & breathing pretty hard.  Don't start moving into "shorter interval effort"
  • Pace runs with shorter intervals -  At this pace, you could probably only say a few words at a time.
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