Runna Hill Repeats Explained: How Long, How Hard and Which Hill (Plus Hilly Long Runs)
Published: October 2026 | Written by Andy Hood, ultra runner and Runna Ambassador · Updated
Quick answer: Runna hill repeats are short uphill efforts, usually 30, 60 or 90 seconds, run by effort rather than pace. After each rep you get a short walk or standing rest at the top, then jog or walk back down. At the bottom you press Continue in the app to start the next rep. Pick a runnable hill, and save the true full send for the last rep.
The idea for this article came to me last night. Mid-session. Runna had programmed in alternating hill reps for me, 60 seconds into 30 seconds, and part way through set 6, while considering all my life choices up to that point, I decided it was time to refresh everything I'd previously written on hill repeats.
So here it is. One place for everything.
Full disclosure first: if you've followed my Instagram or this blog for any amount of time, you'll know that I absolutely, and I mean absolutely, love a hill. It's probably why Chamonix and the mountains around Mont Blanc keep calling me back year after year. Nailing a tough climb, heart and lungs screaming at you, gives me a satisfaction I find hard to replicate in any other run. Even those all-out 800m interval sessions don't quite get there.
The second bit of disclosure: I'm a Runna Ambassador, and some links in this article are affiliate links. If you sign up through them I may earn a small commission, at no extra cost to you. I'm always honest in my blogs, so if something in the app needs improving, I'll say so. There's a bit of that below.
In this article
Right then. Let's go up.
How do Runna hill repeats work?
Simple. You find a hill. You run up it. You jog back down. You question your life choices. You repeat.
That's it. That's the magic.
In a bit more detail, almost every Runna hill session follows the same four-part structure:
Warm-up. Usually 1 to 2.5 miles of easy running, depending on your plan. That's been fairly standard whichever plan I've been on, from marathon and ultra plans through to Run to Maintain between race blocks. Keep it relaxed, Zone 2 effort. You're warming up, not auditioning for the reps early.
"Run to base of hill". Once the warm-up finishes, the app moves you into a step that gives you time to reach your hill. Your distance is still tracked, but the reps don't start until you tell the app you're there (more on that in the Continue section below).
The reps. Each one has three parts: run hard uphill for 30, 60 or 90 seconds; take a short walking or standing rest at the top; then jog or walk back down to the bottom.
Cool-down. An easy jog home or back to where you started.
I'm lucky enough to have two ideal hills close to home, so getting the warm-up in is easy. If you're driving to find a suitable hill, factor that in and plan ahead. You can do your warm-up on the flat near the hill rather than in the car park.
How many hill repeats does Runna give you?
It depends on your plan, your goal race and where you are in the training block. The number of reps builds as the block goes on, and I've had sessions with as many as 14.
The numbers build gradually, so if the first session feels manageable, that's by design.
Why does Runna put hill repeats in my plan?
Because hills make you stronger. They improve:
Running economy
Leg power and strength
Form under fatigue
Mental toughness
Runna coach and Olympian Steph Davis says hill sessions are best done at the start of a training block, because they build the strength and power that lay a foundation for the harder sessions to come. That matches my experience: the hills come early, the speed work comes later.
And here's the sneaky bonus. When you go back to flat running, it feels suspiciously easy. Almost suspicious enough to make you look for the next hill.
Almost.
Hill repeats aren't punishment. They're progress disguised as discomfort.
How hard should you run hill repeats in Runna?
Hard. But probably not as hard as you think on every single rep.
Runna hill reps are set by effort, not pace, because no two hills are the same and a pace target on a 10% gradient would be meaningless. The app tells you the effort for each rep, and it's worth reading it properly before you set off. I used to treat every rep as a 9 or 10 out of 10 full send. That works on a short set of 30-second reps. On a session of 60- and 90-second reps, it's a great way to blow up by rep four.
Here's how I pace them now, using the RPE (rate of perceived exertion) scale from 1 to 10:
Rep length | Effort (RPE) | What it should feel like |
30 seconds | 8–9 out of 10 | Fast and powerful. Short, punchy strides. Breathing ragged by the end. |
60 seconds | 7–8 out of 10 | Hard but controlled. By 45 seconds you're wishing for the beep. |
90 seconds | 7 out of 10 | Strong and sustainable. You should finish able to run the next one at the same effort. |
Last rep of the session | 9–10 out of 10 | Full send. There's almost always more in the tank than you think. |
If your session tells you something different, follow the app. It knows your plan. These are my rules of thumb for when the instruction just says "run hard uphill".
The test of whether you've got it right is simple: your last rep should be at least as quick as your first. If you're crawling up the hill by the end, you started too hard.
On a 60-second rep, by around 45 seconds you should be questioning your life choices. When the beep arrives, your lungs should be burning and your breathing out of sync with reality. That's success. Use the rest at the top to get some air back in, then let the jog back down bring your heart rate down before you go again.
If RPE is new to you, my Runna RPE guide explains how the scale works and how Runna uses it.
Can you break up a long hill repeats session?
Yes. This is your workout. Depending on how I'm feeling, I'll sometimes take a short break halfway through. If I have 14 repeats, I'll stop after 7, grab a drink, let my body settle, then crack on with the second half. You won't lose any fitness by taking a two-minute pause, and you'll probably run the second half better for it.
What are Runna alternating hill reps (60/30)?
Alternating hill reps are the session that got me writing this. Instead of the same rep over and over, you switch between a longer rep and a shorter one: typically 60 seconds uphill, recover, then 30 seconds uphill, recover. That pair is one set, and you repeat the set several times.
The trick is that the two reps are run at different efforts:
60-second rep: around 70–80% effort. Strong, controlled, sustainable.
30-second rep: around 80–90% effort. Faster, punchier, more power.
Those numbers come from Runna coach Steph Davis, and the reasoning is that switching between the two trains your body to cope with changes of pace, the kind you get in a race when someone goes past you on a climb, or the course kicks up unexpectedly. The shorter reps build strength and power.
In practice, the 60 feels like a long climb you're managing. The 30 feels like a surge. And by set 6, the 60 feels like it's never going to end and the 30 feels like a personal insult. That's roughly where I was last night when the idea for this article arrived.
My tips for alternating hill reps:
Don't race the 60. It's the one that catches people out. Run it too hard and the 30 straight after becomes a stagger.
Mark your spots. On the first set, notice where you get to on the hill after 60 seconds and after 30. A lamp post, a gate, a tree. Then try to reach the same spots on every set. It's the easiest way to pace by effort without staring at your watch.
Start both reps from the same point. It keeps the effort honest and makes the jog back down predictable.
Walk down if you need to. The recovery is there so the next rep is good. There's no medal for jogging the descent.
What does "Press Continue to move forward" mean in Runna hill repeats?
This is the question I get asked more than any other about Runna hill sessions. It's the reason I recorded a YouTube video on it, and that video continues to get good views. So clearly I'm not the only one who's been caught out.
Most of the audio cues are straightforward: "Start running", "Run to the base of the hill", "Run hard uphill". Then there's this one:
"Press Continue to move forward."
Here's why it exists. Every hill is a different length, so Runna can't know when you've reached the bottom again. Your watch has no idea whether you're on a 200m drag or a 60m ramp. So instead of guessing, the app waits for you to tell it you're ready.
The problem is when you tell it. Press Continue too early, while you're still recovering at the top or halfway back down, and the app thinks you're at the bottom, fresh and ready for another all-out effort. It will cheerfully instruct you to run hard uphill while you're actually walking gently downhill. Ask me how I know.
How to use the Continue button in a Runna hill session
Finish your warm-up as normal.
Run to the base of your hill. The app will say "Run to base of hill" and keep tracking your distance.
At the bottom, press Continue. This moves you out of the "run to base" step and starts your first uphill rep. (On some versions you may need to skip past the "Run to base of hill" step.)
Run the rep. The app times it for you. No buttons needed.
Take your rest at the top. A short walk or stand, timed automatically.
Jog or walk back down. The app moves into the recovery step on its own.
Only press Continue once you're at the bottom and ready to go again. Not before.
My rule: your thumb doesn't go near the button until your feet are back at the start line of the hill.
What if I press Continue by mistake?
Don't panic, and don't sprint. Ease off, walk or jog to the bottom, and treat the next rep as a fresh start. One slightly odd rep in your stats won't matter. What does matter is not turning your recovery into a second hard effort.
What is the best hill for hill repeats?
The golden rule: 👉 it must be runnable.
If it's so steep you're power-hiking like you're halfway up Snowdon, it's too steep for this session. Hands-on-knees scrambling is for a different day (and in my case, usually a different country).
What I look for in a hill:
Long enough for your longest rep. If your plan has 90-second reps, you need a hill you can run up for 90 seconds without running out of hill. Check before you start, not on rep one.
A steady, moderate gradient. Something that makes you work but lets you keep a proper running stride. A consistent slope is better than one that's flat for half the rep and a wall for the rest.
A safe surface. Tarmac, a firm path or a good trail. Wet grass, loose stones and mud turn the jog back down into the most dangerous part of the session.
Quiet. Ideally no traffic, and room to turn at the top and bottom. Many of my local roads are single-track lanes, so I pick hills where I can see and be seen.
How steep should the hill be for beginners?
If it's your first time doing hill repeats, start gentle. Build confidence. Let your legs adapt. Hill sessions work muscles in ways flat running doesn't, and you will feel it afterwards. Knees, ankles, hips, calves and possibly your shins will all have opinions.
Over the weeks, you can move to a steeper hill as your strength improves. There's no prize for picking the nastiest hill in your postcode on day one.
Can you do Runna hill repeats on a treadmill?
Yes, really. And it works surprisingly well.
If, like me, you live somewhere very rural, there are times when outdoor hill repeats simply aren't happening. When the local single-track lanes are coated in several inches of mud, hill reps become less "structured training" and more "Bambi on ice". That's when the gym becomes your friend.
When you open your scheduled hill session in the app, select the treadmill option before you start. What happens next depends on your treadmill.
On a smart (connected) treadmill
Some treadmills connect to your phone over Bluetooth (look for "FTMS" support). On the ones that allow full control, Runna adjusts the speed and incline for you through each part of the session. Next-level fancy, and slightly intimidating. Be aware that not every connected treadmill allows full control; some only share data, in which case you're back to pressing buttons yourself.
On a normal gym treadmill
Mine doesn't connect, so I go old school, and honestly it's easy:
Press start in the app and set the treadmill speed manually as prompted.
The session flows through the warm-up, each hill rep and the cool-down on its own. On a treadmill there's no "base of the hill" to reach, so no Continue button to worry about.
About four seconds before each new segment, whether that's the uphill effort, the rest or the recovery, I change the treadmill settings. That gives the belt just enough time to catch up without any dramatic button-mashing.
For the reps, I increase both the incline and speed. The treadmill takes a few seconds to reach them, which actually feels quite natural.
The best part? Once you've started, you don't need to touch your phone or watch. No frantic screen tapping while out of breath.
What incline should I use for treadmill hill repeats?
Runna's advice is to set the incline to match the effort of an uphill run, rather than chasing a particular number. I start somewhere around 5–6% and adjust the speed so the rep feels like the effort the app is asking for. If you can't hold a proper running stride, the incline is too high.
One thing to know: Runna doesn't record incline or elevation gain for treadmill runs, even on smart treadmills. So your completed session won't show any climbing. Your legs will know, even if your stats don't.
It's not quite the same as charging up a real hill in the fresh air. But when the countryside turns into a mud bath, treadmill hill repeats are a very solid, and far less slippery, alternative. There's more on getting the most from indoor sessions in my treadmill running guide.
What is a hilly long run in Runna?
If you've trained with Runna for a trail race or an ultra, you'll know the phrase well. A hilly long run is simply your long run with elevation built in. Hill repeats build power in short bursts. Hilly long runs build the strength and endurance to keep climbing, and descending, for hours.
There's no set "metres per mile" rule. It's about effort and terrain relevance:
Training for a trail race or ultra? Try to mirror the course profile. Better still, if you can, go and run sections of the actual course.
General training? Find some hilly paths or roads locally. All the small elevation changes add up over time.
Run the climbs by effort, not pace. It's fine for your pace to drop on the ups. Walking the steep bits is a skill in ultras, not a failure. Just keep the effort steady rather than blasting every hill.
The goal isn't Everest. It's variation. It's strength. It's preparing your legs for something other than that long flat road you always find yourself on.
How do I change how hilly my Runna plan is?
When you create a plan, Runna asks how hilly you want your training to be. This is your Elevation Profile, and there are four options: Flat, Rolling, Moderate and Hilly. It controls how many hill-specific sessions, including hill repeats and hilly long runs, end up in your plan.
To change it on an existing plan: Plan → Manage Plan → Plan Overview → Elevation Profile.
Choose Flat to remove hill-specific workouts entirely.
Choose Rolling for a lighter version.
Choose Moderate or Hilly if your race has serious climbing. Heading for the mountains? Hilly is the one.
Your plan rebuilds around the new setting and keeps everything else tailored to your goal. If you can't see the option, you're probably on one of Runna's older, original-style plans, which don't include it.
Can you do a Runna hilly long run on a treadmill?
You can run it on a treadmill, but you'll be adjusting the incline yourself. At the time of writing, Runna's Moderate, Rolling and Hilly long runs aren't compatible with fully automated smart treadmill control, so the app won't change the incline for you. And because Runna doesn't record treadmill incline, the elevation won't show in your stats.
I've run for 24 hours on a treadmill, so trust me when I say I appreciate the mental challenge a long treadmill run brings. Even a couple of hours of staring at the same gym wall is hard work. If you can get outside for your hilly long runs, do.
How do you do hill repeats with no hills nearby?
Not everyone has two perfect hills on the doorstep. If you live somewhere flat, you've got options:
Use a treadmill. The incline button is your hill. See the treadmill section above.
Get creative. Bridges, underpass ramps, embankments and grassy banks in the park all work for shorter reps. A 30-second rep doesn't need a mountain. Just make sure it's safe, and that you're not sharing a narrow ramp with traffic.
Use stairs or a stadium. Not quite the same movement, but it builds a lot of the same leg strength.
Drive somewhere hillier for your hilly long run once in a while, especially if your race has climbing.
Change your Elevation Profile to Flat or Rolling. If your race is flat too, there's no shame in it. Runna will build your plan around the terrain you've actually got.
Swap the session. Runna lets you replace a hill session with an easy run, tempo or intervals using Instant Workouts: Today tab → scroll down → Add Run → choose your run type.
Worth knowing: Runna's own guidance is that hill training is helpful but not mandatory. If you're training for a flat race, many of the same benefits come from speed intervals on level ground. As someone who loves a hill, it pains me to say it. But it's true.
How to get better at hill repeats: running form and tips
Hill repeats put a lot of stress through the lower half of the body. Hips, knees, calves and ankles all take a beating. Over the last few years I've worked hard on my uphill and downhill form, and it's made a real difference, both to how the sessions feel and to how my legs feel the next day.
Uphill running form
Shorter strides, higher cadence. Quick, light steps. No over-striding. Think of running up stairs rather than bounding. My guide to increasing your running cadence goes into this in more detail.
Lean from the ankles, not the waist. Stay tall, with a slight forward lean. Folding at the hips closes your lungs just when you need them most.
Drive the arms. Your legs follow your arms. When the hill bites, pump them harder.
Eyes up. Look a few metres ahead, not at your feet. It keeps your chest open and, psychologically, the top feels closer.
Downhill running form
Lift the legs. I think of almost trying to kick my backside. It keeps the feet quick and light rather than slapping down.
Stay relaxed and in control. The jog back down is recovery, not a race. Don't brake hard with every step, and don't let gravity take over either.
This approach improves efficiency, reduces impact and gives much better control on the descent, with the bonus of better pacing.
My top tips for mastering Runna hill repeats
Read the session before you leave the house. Rep lengths, efforts, number of sets. Know what you're in for.
Check your hill is long enough for the longest rep in the session.
Don't go out too hard. The first rep should feel almost too easy. It won't by rep four.
Mark your spots on the hill and aim to hit them every rep.
Leave the Continue button alone until you're back at the bottom.
Take a mid-session break if you need one. A drink and a breather halfway won't hurt your fitness.
Full send on the last rep. There's almost always more in the tank than you think, and it's where I try to hit my best pace of the session.
Look after your legs. Hill work is strength work. A proper cool-down helps, and so does regular strength training for runners.
And yes, you'll probably still mutter under your breath halfway through rep four. That's part of the process. 🏃♂️⛰️
Try Runna hill repeats free for two weeks
New to Runna? Download the app and enter my code ANDY2 for two weeks of full access, every plan and feature, hill repeats included. That's enough time to set up a plan and try the coached sessions properly.Get two weeks of Runna free with code ANDY2
Wondering whether Runna is worth paying for once the trial ends? I cover pricing, the free trial and my honest verdict in my full Runna review.
Runna hill repeats FAQs
How long are Runna hill repeats?
Most Runna hill repeats are 30, 60 or 90 seconds of uphill running. Each rep is followed by a short walking or standing rest at the top and a jog or walk back down. Some sessions, like alternating hill reps, mix two lengths, typically 60 seconds followed by 30 seconds, and repeat that pair as a set.
How hard should Runna hill repeats feel?
Hard but controlled. Runna sets hill reps by effort, not pace. As a rule of thumb, 30-second reps are around 8–9 out of 10, 60-second reps 7–8 out of 10 and 90-second reps about 7 out of 10. Save the all-out 9–10 effort for the last rep. If you slow down a lot by the end, you started too hard.
Why does Runna keep telling me to press Continue during hill repeats?
Runna can't tell when you've reached the bottom of your hill, because every hill is a different length. So after your rest and recovery, it waits for you to press Continue before starting the next rep. Only press it once you're back at the bottom and ready to go. Press it early and the next hard rep starts while you're still walking down.
Should I walk or jog back down after a hill repeat?
Either is fine. The descent is your recovery, so go at whatever pace lets you start the next rep properly. A gentle jog keeps the legs moving; walking is better if the hill is steep, wet or technical, or if you're new to hill work. There's no benefit to rushing the recovery.
How many hill repeats should I do?
Let your plan decide. Runna sets the number of reps based on your goal, your fitness and where you are in the training block, and builds it up gradually. If you're doing hill repeats on your own for the first time, six to eight short reps is a sensible starting point, with more added over the following weeks.
What gradient is best for hill repeats?
A steady, moderate gradient that you can run up with a proper stride. If you're forced into a power-hike, it's too steep for hill repeats. Beginners should start on a gentle slope and move to steeper hills as they get stronger. On a treadmill, set the incline so the rep matches the effort the app asks for.
Can I do Runna hill repeats on a treadmill?
Yes. Select the treadmill option when you open the session. On a compatible smart treadmill, Runna adjusts the speed and incline automatically. On a normal treadmill, you change the speed and incline yourself as the app prompts you. There's no Continue button to worry about on the treadmill, as the session moves through each step on its own.
Does Runna record elevation on a treadmill?
No. Runna doesn't record incline or elevation gain for treadmill runs, even on smart treadmills, so your completed hill session won't show any climbing. Hilly long runs also aren't yet compatible with fully automated smart treadmill control, so you'll need to adjust the incline yourself.
How do I remove hill sessions from my Runna plan?
Change your Elevation Profile: Plan → Manage Plan → Plan Overview → Elevation Profile. Choose Flat to remove hill-specific workouts, or Rolling for fewer of them. You can also swap a single hill session for another run type using Instant Workouts. Older, original-style plans don't have the Elevation Profile option.
Are hill repeats good for ultra and trail runners?
Very. Hill repeats build the leg strength, power and form under fatigue you need for long climbs, and running back down trains your descending too. For trail and ultra races, combine them with hilly long runs that mirror your race's course profile. They've been a staple of my own training for mountain races around Chamonix.
Do hill repeats make you faster on the flat?
Yes. Hill repeats build strength and power, and improve running economy, which carries over to flat running. Many runners find flat routes feel noticeably easier after a block of hill work. If you're training for a flat race and have no hills, speed intervals on level ground give many of the same benefits.
How often should you do hill repeats?
If you're following a Runna plan, the app schedules them for you, usually more often early in a training block, when the focus is on building strength. If you're adding them yourself, one hill session a week is plenty alongside your other runs. Leave at least a day of easy running or rest before your next hard session.
Final word
Hill repeats will never be comfortable. That's rather the point. But once you understand how Runna structures them, how hard each rep should really be, and when to leave that Continue button alone, they become one of the most rewarding sessions in your week.
If you're tackling them at the moment, leave a comment and let me know how you're getting on. Love them? Hate them? Still arguing with the audio cues? I'll reply to every one.
And when the coach tells you to run hard uphill for the sixth time, feel free to talk back. I do. Thankfully, it can't hear me. Yet.
About the author - Andy Hood
Andy Hood is an ultra runner based in North Devon, and a Runna Ambassador. He came back to running after a cancer diagnosis, surgery and chemotherapy, and has trained with Runna since 2023 for everything from half marathons to 100K mountain ultras. He has raised over £28,000 for cancer charities (as of September 2026). Find him on Instagram at @runningwestwardho and on YouTube, where his Runna hill repeats video explains the Continue button in action.
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