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Couch to 5K
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Motivation after graduation

I've had to dig deep a couple of times and for me I found it's the change from a structured programme to self discipline that I've had to master

I've kept up running three days a week and still enjoy it but am setting goals in my head when I go out i.e. length to time of run

I have downloaded the three podcasts but not tried them yet

My goal from the start was a charity trail run in September so this week I have started focusing on different surfaces and hills

I ran extremely slowly and was passed by a couple of snails on the way but managed an 81 metre hill this week and did 6kg on pavement, grass and shingle today

Any tips for getting up the hill a bit faster would be really appreciated

5 Replies

I think (but someone please correct me if I'm wrong) that IrishJohn recommends quick short steps. I haven't been brave enough to tackle hills yet!

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Sounds like you are doing great! Running hills will make you quicker at running hills. But I would say dont worry about speed at this point, worry about technique.

Do not stoop forward- shoulders back but relaxed, allows you to breathe more deeply. Small steps but try to maintain your cadence (if you can) . Pump arms.

If you need a walk take it! Try to always run over the brow and feel the difference when you go down hill. Dont forget to train downhill running too.

You can train hill intervals or kenyon hills but if you do then build these slowly to avoid injury.... start with just a couple of repeats.

Also, try to find a 5k loop with a few hills ( a loop will have ups and downs!). Run it as one of you weekly runs. As you progress you can then see any improvement in time but also in how you feel after each run.

Good luck runner

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Also if you can take part in a Parkrun. I find my local Saturday morning is a great motivation to keep running. I do two runs during the week and then take part in Parkrun on Saturday morning.

Also it's nice sometimes just to practice a couple of hills. As part of a workout you could jog for 5 to 10 minutes to a hill so as to warm up. When you get to the base of the hill take a quick break. Then run up the hill as fast as you can. When you get to the top turn around and walk back down so as to recover. At the bottom take a break and then repeat 5 or 6 times. Then when your finished run back. It's a great workout and takes away the fear of that hill on a route.


maybe dont start with 6 repeats..build slowly. I made that mistake early on, was on IC for 5 weeks...,, definitely learned my lesson!

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Running up hills is the hardest thing. You get stronger by running consistently and regularly, just increasing distance using the 10 per cent a week rule

You don't have to run hills at all if you don't want to. You can avoid them til you get a bit fitter 🙂

If you insist though 😀 Just go really slowly, taking small steps, taking a break when you need to, til you get to the top. It may take numerous breaks to get to the top but that's fine. You improve bit by bit. You will notice your mid section starts to firm up, and your stamina increases

🙂💪🏃‍♀️✔️👍 Take care!


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