Hill Training Workouts

Hill Interval Training Inside Houston 610 Loop


spottsHill Training Workouts
Weekly, hill training workouts are a great way for runners to increase pacing, power, and strength in both the upper and lower body. Hill training intervals have been coined as “speedwork in disguise” allowing runners to increase their aerobic capacity just as much as speed or track workouts.

Hill training dramatically improves cardiovascular endurance and prepares runners to tolerate the long marathon/half marathon training season.  By mimicking the terrain runners will experience on race courses hill training not only makes them physically stronger but mentally tougher to prepare for the challenges they will face on any race course.

Hill workouts are designed for both beginners and advanced runners.  Our hill training workouts are primarily held along hilly terrain on Buffalo Bayou and White Oak Bayou just west of Downtown Houston.  Hill workouts are held on Wednesday mornings at 5:20 AM and include a 10 minute warm up run and 50-minutes worth of hilly intervals. Varied interval distance of 800m (.5 miles), 1200m (.75 miles) and 1600m (1 mile) are incorporated during workouts.

In Flight Running alternates between 6 different hill workout courses to challenge our runners and avoid boredom.  Some hill circuits are more sustained intervals with gradual grades while others include varied or tougher inclines along rolling hill segments. 

Marathon Training Options That Include Hill Workouts
Hill workouts can be bundled along with our Distance marathon/half training programs.  Our Interval 1 and Interval 2 training packages include weekly, supported Saturday long runs and your choice of 1 hill (Wednesday AM) or track (Monday AM) workout per week or both hills and track each week.  If you enroll in Interval 1 or Interval 2, you get a total of 28 weeks worth of weekly hill and/or track workouts.

Purchase Hill Training Separately
If you don’t have a need for long run or marathon/half training support, you can purchase hill training separately as a 14 week summer season, 14 week fall season or 28-week combined season as follows:

“Summer Interval 1” – Hills or Track – June 12th – Sep 13th
1 Workout Per Week – 14 Weekday Interval Workouts
Cost: $115.00
Choose from one weekly Wednesday 5:20 AM hill workout or Monday 5:20 AM track workout.  You can attend weekly hill workouts or alternate between hill and track sessions each week.


“Summer Interval 2” – Hills & Track  – June 12th – Sep 13th
2 Workouts Per Week – 28 Weekday Interval Workouts 

Cost: $195.00
Includes weekly Wednesday 5:20 AM hill workouts and weekly Monday 5:20 AM track workout for our most comprehensive interval training program.

“Fall Interval 1” – Hills or Track – Sep 18th – Dec 20th
1 Workout Per Week – 14 Weekday Interval Workouts
Cost: $115.00
Choose from one weekly Wednesday 5:20 AM hill workout or Monday 5:20 AM track workout.  You can attend weekly track workouts or alternate between hill and track sessions each week.

“Fall Interval 2” – Hills & Track – Sep 18th – Dec 20th
2 Workouts Per Week – 28 Weekday Interval Workouts 

Cost: $195.00
Includes weekly Wednesday 5:20 AM hill workouts and weekly Monday 5:20 AM track workout for our most comprehensive interval training program.

“Summer/Fall Interval 1 Combo” – Hills & Track – June 12th – Dec 20th
1 Workout Per Week – 28 Weekday Interval Workouts ( speed or hill workouts)
Cost: $195.00

“Summer/Fall Interval 2 Combo” – Hills & Track – June 12th – Dec 20th
2 Workouts Per Week – 56 Weekday Interval Workouts ( speed and hill workouts)
Cost: $345.00