This 20-minute session builds leg strength, helping you run longer and stronger, and reducing your risk of injury. As you get fitter, you can extend this session, adding another block of hill running each week.

The session:

5 mins warm up
Warm up at an easy pace with the treadmill set at a 1% incline.

60-90 seconds hill climb
Pick up the gradient to around 10% and run for 60-90 seconds at a speed you find manageable. This shouldn’t be a flat out sprint, but a consistent controlled effort – you should be able to utter three or four words but not have a full-on conversation.

90 seconds active recovery
Return the incline to 0 and run steady for 90 seconds to recover.

Repeat the hill and flat phase x 5 sets