Hill Repeats For Stronger Running: Two Versions You Need

THE SECRET TO STRONGER, FASTER RUNNING

I was out on Monday doing this very activity, in fact I did a series of 3 little videos on Instagram on the subject. One HERE, One HERE and the other HERE if you fancy having a look. Then I thought I'd write an email for those who aren't interested in the socials.

Let’s be honest — no one wakes up excited about hill repeats. But if you’re serious about getting faster, stronger, and more resilient, hills are your secret weapon.

And here’s the kicker: there are two kinds of hill repeats worth doing — and both hit your training from different angles.

1. Unweighted Hill Repeats (aka The Classic Lung Burner) These are your bread and butter. Just you, gravity, and questionable life choices. You charge up the hill at a controlled max effort, building:

• Speed and muscular endurance

• Stronger legs that resist injury

• Better form and running economy

• Aerobic fitness and mental grit

Think of these as your “engine builders.” They make everything else you do feel easier.

2. Weighted Hill Repeats (aka The Power Play) Now we add a little spice — toss on a weighted vest or rucksack. Same hill. Similar pain. Different goal. Weighted hill reps build:

• Explosive leg power

• Efficiency on steep climbs

• Raw strength and stability under load

These sessions teach your body how to handle the hard stuff — longer climbs, late-race fatigue, and that moment your brain screams “no more.”

When to Use Each:

• Use unweighted hills early and often to sharpen speed, endurance, and form.

• Add weighted sessions strategically — once every week or two — to develop that next-level climbing power.

  
  

John's Tip: Don’t treat these as interchangeable. Think of them as teammates: unweighted builds your foundation; weighted turns you into a mountain crusher.

Mix them right, and suddenly those “rolling hills” on your race profile look a lot less intimidating.

Run Strong, Run Long, Run Better

John 'Mountain Goat' Withinshaw

P.S. Need help building the right mix of speed and strength into your plan? Drop us a message/DM/email and I'll show you exactly how to fit both types of hill work into your next training block.