Erin Quinn

Stronger, Faster, Tougher—One Hill at a Time

(Click here for PDF)

If you’re looking to build leg strength, boost endurance, and add some grit to your training, these hill workouts are your ticket. Whether you’re prepping for your first ultra, a road marathon, or just want to feel more confident on climbs, this guide gives you three proven sessions you can use anywhere. No fancy gear, no complicated workouts—just you, your shoes, and a hill. Print it, save it, and get after it.

Workout #1: Hill Demon

• Find a steep, short hill (10-15% grade). Trail preferred, but pavement works.
• Warm up with 15-20 minutes easy running.
• Run hard up the hill for 30-45 seconds. It should feel tough—bent over, gasping tough.
• Walk down and recover for 3 minutes.
• Repeat 6 times.

Tip: Make the recovery easy and the climb all-out. If people stare, just smile (or let the sweat do the talking).

Workout #2: A Mile to Go Before I Die

• Find a gentle, mile-long hill (3-5% grade). Rolling or slightly flat sections are fine.
• Warm up for 20 minutes.
• Run the mile at one gear above your easy pace—steady, but not conversational. You should be able to grunt, not debate politics.
• Cool down for 20 minutes.

Tip: Keep the effort at a 6-7 out of 10. If it feels too hard, dial it back. Consistency wins.

Workout #3: Razor Blade Sandwich

• Choose a moderate hill—not as steep as Hill Demon, but not as gentle as Workout #2.
• Warm up for 20 minutes.
• Run hard uphill for 2 minutes. Build the effort—start strong, finish stronger (aim for 8-9 RPE).
• Recover with 4-5 minutes walking or easy jogging downhill.
• Repeat 4 times.
• Cool down for 20 minutes.

Tip: Don’t go out too fast. Two minutes uphill will humble you quickly—focus on finishing each repeat with power.

** RPE (Rate of Perceived Exertion) puts the athlete in control of their effort. It’s a scale of 1-10 with 1 being the easiest and 10 being an all-out sprint effort. 5-6 would be your average, Zone-2 workout or “conversational pace” run.

How to Use These Workouts

• 12+ weeks from race day: Do 1-2 sessions per week.
• Less than 12 weeks: Drop to 1 session per week and stop hills 2 weeks before race day.
• No hills? Use a treadmill with incline, or stairs if you have to. The burn is real!

Want More Free Training Tips?

Get more DIY strategies, race previews, and real-world stories on my blog. If you want a plan built just for you, check out my 1:1 coaching or apply now for a spot. Your next big climb starts with one step.

Start Where You Are, But Start!

Erin Quinn
Start Where You Are Running & Ultrarunning
UESCA Certified Ultrarunning Coach
Head Coach, Hawks Swimming
erinmaryquinn@gmail.com
@erinquinnultraruncoach
http://www.erinmaryquinn.com