Using hill repeats to improve run strength off the bike

As a triathlete, there are a lot of ways you can improve your run speed, strength, and efficiency off the bike. You have to put in the work to develop a strong bike-to-run transition, and while it won’t be easy, it is so worth it. There is nothing worse on race day than flying through the swim and ride only to blow up on the run. A great way to get stronger after T2 is to add some hill workouts into your training schedule. Here’s why hitting the hills is so effective.

Why run to the hills?

Hill running is hard. That’s pretty obvious. It’s why so many people avoid hills whenever possible. Of course, like most things in triathlon, if something is hard, doing it is probably going to help you get faster. When you run hill repeats, you definitely feel it in your legs. You’re engaging different muscles in different ways when you hit the hills compared to when you run on flat terrain, and after just a few repeats, you’ll be pretty tired.

This is when you need to power through and carry forward. It’s as much a mental battle as it is a physical one. Running hill repeats will teach you how to push past fatigue and pain, which are two things you are sure to feel after you leave T2 on race day and hit the run course. Hill running won’t be the most fun training session of the week, but it will be one of your most valuable workouts.

Try a workout

The key to running up hills is to focus on your effort. You can’t maintain the same pace you run on flat ground, so don’t worry about the numbers on your watch. Instead, as you approach a hill, think about how hard you’re running and then maintain that effort level. This will help carry you up the hill without draining you before you reach the top.

For this workout, you’re going to need to find a hill that isn’t too steep, but rather a gradual climb that stretches long up the road. If possible find a hill that will provide you with 30- to 60-second repeats. This will test your endurance and mental strength.

Start each rep 200 to 300 metres away from the bottom of the hill, running at your goal 5K pace. Then, when you hit the hill, ignore your watch, disregard your pace, but try to keep that same effort level until you make it to the top. Once you hit the top of the hill, turn back and walk or jog to your starting position. Don’t rush to get back, just take your time. Once you make it to the start, it’s time to go again.

Warmup: 

10 to 15 minutes easy

Drills (high-knees, butt-kicks, etc.)

6 to 8 strides (start slow, build to race pace, hold for 10 to 20 seconds, then slow down)

Main set:

10 to 12 x up the hill (5K race pace on flat, holding that effort on the hill)

Easy walk or jog recovery to starting position between repeats

Cool down: 

15 minutes easy running