Here are 3 starter hill workouts that I absolutely swear by for making flat running feel easier! These workouts are manageable, modifiable, and will make you more fit in no time. Implement at least one of these workouts per week to see big results in your breathing, mental strength, and overall level of discomfort.

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WORKOUT #1

12 x 30 seconds up the hill (5-8% gradient, 6.0 incline on treadmill)

Alternate between 6/10 effort, 8/10 effort, 10/10 effort. You'll end up having done 4 of each by the end.

RECOVERY BETWEEN ROUNDS: 2 MINUTES, INCLUDING DESCENT.
IF ON TREADMILL, RECOVERY IS WALK/JOG ON 0.0 INCLINE.

WORKOUT #2

6 (3 of each) rounds, alternating between:

3 minutes power hike up the hill (5-8% gradient or 5.0 incline on treadmill)
RECOVERY = TIME IT TAKES TO DESCEND + 1 MINUTE AT BOTTOM.
ON TREADMILL, WALK/JOG 2 MINUTES ON 0.0 INCLINE + 1 MINUTE FULL REST.

1 minute run up the hill @ 6/10 effort (still 5.0 incline on treadmill)
RECOVERY = TIME IT TAKES TO DESCEND + 1 MINUTE AT BOTTOM.
ON TREADMILL, WALK/JOG 1 MINUTE ON 0.0 INCLINE + 1 MINUTE FULL REST.

WORKOUT #3

PART 1:

4 x 2 minutes up the hill (6-8% gradient or 6.0-8.0 incline on treadmill)
1 minute power hike immediately into 1 minute run @ 7/10 effort
RECOVERY IS JUST THE TIME IT TAKES TO DESCEND.
ON TREADMILL, 1 MINUTE EASY JOG/WALK ON 0.0 INCLINE.

PART 2:

6 x 15 seconds all out up the hill @ 10/10 effort! (8.0 incline if on treadmill)
RECOVERY IS UP TO YOU!
ON TREADMILL, TAKE TIME TO BUILD SPEED BEFORE TOPPING OUT FOR THE 15 SECONDS AND BRING INCLINE DOWN BEFORE SPEED, WHEN GOING INTO YOUR RECOVERIES.