Training on hills will make you a stronger, faster and healthier runner, improving your leg-muscle strength, boosting your cardiovascular system, and protecting your leg muscles against soreness. Knowing these benefits won't make tackling them any easier though - hills can be dau...

At Runner's World we try to practise what we preach, and so, along with following abstemious diets (well, we try), we also follow our training advice. That means regular speedwork, long runs, rest days and the dreaded hillwork. Repeatedly dragging

UAN: 159 Article type:--If you happen to live in a landscape dotted with tors, pikes and braes, then won’t have much choice about mastering the art of hill running. In fact, your perception of running up – and down – hills is likely to be different from that shared by the majori...

Q I regularly run hill reps at 85 per cent of my maximum heart rate (MHR) but when I’m halfway through the session, I feel like giving up. What should I concentrate on to get me through the repetitions? A Training in the 85 per cent MHR zone – threshold pace – is very demanding, ...

Q I had a couple of years without racing, and then took up speedwork again 11 months ago. But even though I’m back up to 40-50 miles a week (from 15-25) and doing speed sessions (typically 6 x 1 mile with four-minute jog recoveries, or 16 x 400m with 200m recoveries), plus hard ...

TRAINING: GENERAL | Long runs | Speedwork | Hillwork | Heart rate | TRAINING FOR RACING | Marathon | CROSS-TRAINING | Miscellaneous | CreditsThese are highlights and frequently asked questions from our training forums. They were created by members

and not in sticking to a set schedule. If, after a speed session or some hillwork, you feel tired or sore, it is your body telling you to take it easy. Trying to run through it is only likely to leave you feeling worse or cause an injury.Before a run, make sure

low in the recoveries. If you feel like you have to walk during the recoveries, you've probably got the speed too high for the sprints. After 10 sprints, cool down with an easy jog for 2-3 minutes. Hillwork Even if you live in the flattest fens

. More experienced runners would run the fast section between 10K and half-marathon pace, and may do two sets of 10 minutes with 5-10 minutes jog between; or one 20-minute effort. Try hillwork. Warm up with a 10-minute run to the base of a hill that has a

experience, you could aim for an effort equivalent to a 5K pace; if not, the advice is more general. “I tell my athletes to run at a controlled faster pace,” says Glover, “a pace they know they can hold the whole way.”Sports scientist Owen Anderson, another