Preparing for a Hilly 10K Race
Nailing a hilly 10k requires the perfect mix of strength and strategy. Compared with a flat race, the rhythm constantly changes: your heart rate rises on the climbs, your legs absorb impact on the descents, and each transition asks you to make smart choices. You can include hills throughout your training. Understanding the race route and choosing your training routes to match can make a big difference.
One of the most effective ways to prepare is simply to run on terrain that resembles your race. Study the course profile then you can choose training routes with similar features. If your 10K includes one long climb in the middle, find a route that builds gradually in a sustained ascent. If the course rolls from start to finish, look for undulating loops. Even your easy runs can be turned into hill conditioning simply by selecting lumpier landscapes. Not got any hills? Get creative with steps and underpasses..
Remember that your interval sessions can incorporate hills too: threshold and tempo runs, for example, can make good race simulators. Taking them onto rolling ground is an excellent way to build climbing strength while learning to maintain effort rather than focus exclusively on pace. Long runs become even more valuable when you weave in meaningful climbs and descents, giving your legs repeated practice absorbing downhill impact and regaining rhythm afterwards. And even on your easier days, there’s no harm in drifting over a few gentle hills. The Running Algorithm programs using all intensities.
Beyond terrain, technique is important too. Uphill running requires a shorter stride and quicker cadence, paired with a slight forward lean that comes from the ankles, not the waist. Shorter strides and quicker ground contact time can help you recruit your glutes and hammies. Quick ground contact time (the amount of time your feet stay touching the floor between steps) will help you on the downhills too, if it’s not super steep or technical you can lean forward slightly and embrace that free speed.
On race day good pacing is key. It’s essential to accept that the pace displayed on your GPS watch will fluctuate wildly on a hilly course, and that this is entirely normal. Instead of running to fixed splits, tune into your breathing and effort. Resist the urge to sprint up the early hills, and stay patient even if other runners surge ahead. Descents can be an opportunity to make up ground, but only if you stay smooth and easy.
The Running Algorithm already gives you the backbone of training for a hilly race: the key workouts, the progression, the easier days that prevent over training using our fatigue model. Your job is simply to choose the right environment for those sessions. A threshold run on rolling roads, an easy run on coastal hills, or a long run that takes you through repeated climbs all build strength specific to your race without altering the programme itself.
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