Hill Workout

Question
Hi! I was just wondering if you knew any good hill workouts and could maybe
give me workouts to do, with like a certain number of reps and what kind of
intensity to do. I try to make up my own but I am not really sure if they are
even doing anything or not. I'm looking to increase my speed and endurance
and just stay in good shape. I'm 19 and have been running for about 5 years.
I'm in college and did track and XC in high school. I just run on my own now
though about 5 days a week for approximately 2-5 miles. Thanks!

Answer
Well bleachers can be a killer leg and core workout. Find a good steep hill. I mean the steepest hill you can find. Run up and then down, depending on how steep it it, it's hard to tell you how many times to do it. I have a very steep hill, maybe 70 meters in distance, and i do it until i tire completely. It is, besides speed intervals, the most tough workout you can do.

I guess just as long as you keep your heart rate is way up there, and it's a very steep hill, and you feel like you just drug a car afterwards, it's a good endurance workout, and you'll see your endurance improve the next few times you do it. For speed, you want to target intervals on the hill. Make sure you DON'T SLOW DOWN, run the whole hill with a constant close to sprinting speed. Then take your minute or less break, and attack it again.
Hope those ideas help.