Uphill and Downhill Runs Drill

Purpose

Builds strength and endurance for the middle distance runner.

Setup

• You need to find a hill that has a slight incline, but is about 150 to 200m. The incline should be about 20 degrees, but any hill with a decent incline is going to work.

How it Works

1. The runner starts by running half speed up the hill, and then at the end of the specified distance (150 or 200m) they rest for 30 seconds.
2. Then they turn around and run down the hill.
3. Then, the runner begins again and this time runs up the hill at full speed.
4. Then they rest for 30 seconds and run down the hill.
5. Rest for 5 minutes and then start at half speed again.
6. Then the runners do it at full speed once more to complete the drill.

Coaching Tips

• This is a great early season drill to start building conditioning and strength.