Hills

The hill

Flat is a lie most runners tell themselves. Hills are where you get strong, find your form, and learn to suffer a little on purpose.

The session

warm      15 min easy
reps      6–10 × 60–90s up
recover   jog back down
cool      10 min easy

Why it works

Vert builds the engine and the legs at once. One hill session a week is worth two flat tempos.