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Hill training for runners


  • Hill training improves it aerobic and anaerobic endurance.
  • You also develop the quadriceps (front thigh), making you better your feet and lower legs can lift. In other words: a better running style.
  • Because it is a fairly heavy training form is you need to do a good Warm-up.
  • Hill training is done on a slope of about 200m: a hill, dike or viaduct.
  • You don't do hill training all the way year: about six to eight weeks in the general preparation period


  • Look for a slope with a length of about 200m: a hill or dike.
  • You walk up the slope with big steps (just no jumps). At the top of the hill take your active rest in the form of dribbling. The hill down you walk quickly and in long strides. This is good for stride length and coordination. Downstairs After a short rest, you do two 50m sprints. You start with three sets and gradually increase it to six sets per week.


  • Development of quadriceps (front thigh leg).
  • Aerobic and anaerobic endurance.
  • Improved stride length and coordination.