Breaking Down Tempo Runs, Intervals, and Hill Repeat Workouts for Beginner Runners

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When you’re brand new to running, most of the time you’re just running to log miles and get the hang of time on your feet. But once you get addicted to running, you may find yourself wondering what you can do to improve on endurance, speed, strength, efficiency, elevation gain, or even just expanding out into different types of courses like trails. You may have even heard the terms “tempo runs”, “intervals”, and hill repeat” workouts. If these terms sound intimidating to you – don’t worry – this beginner-friendly guide is going to break them down in simple terms and explain just how to implement them into your running routine for increased speed, power, and stamina!

Disclosure: Below are some affiliate links-these are all products I highly recommend. I won’t make any recommendations on this page that I haven’t tested or personally used! Enjoy this beginner friendly guide to tempo runs, intervals, and hill repeat workouts!

Table of Contents

What Are Tempo Runs, Intervals, and Hill Repeats?

Each of these specific running workouts targets a different aspect of running, as mentioned above: speed, power, stamina, efficiency. When implemented the right way, these tools can help you tackle just about any running goal you may have!

What are Tempo Runs?

Think of a tempo run as a “goldilocks” workout. A tempo run is faster than your slow run pace, but slower than an all out, 100% full effort sprint. The goal is to train your body to SUSTAIN a comfortably hard pace (which is what makes it different from a sprint). You’re looking for that challenging pace that you can sustain in order to teach your body to maintain continuous effort.

On a 10 scale, a tempo run would feel around a 7. Holding a conversation should be tough on a tempo run.

How to Do a Tempo Run

Start with a 5-10 minute easy jog to warm up
Run your tempo pace for 10-20 minutes (build this up over time)
End with a 5-10 minute easy jog to cool down

Benefits of a Tempo Run

Building endurance
Improves lactate threshold
Teaching your body to run faster for longer (without fatiguing as quickly)

What is an Interval Workout?

Interval workouts are training for SPEED! Specifically, short bursts of fast running, followed by easy jogging. On a 10 scale, your interval workout would be an 8 or a 9.

How to Do an Interval Workout

Start with a 5-10 minute easy jog to warm up
Run up to several minutes at a fast and controlled pace (ex. 2 minutes)
Recover by matching your interval run time with at least an equal amount of easy jogging.
Repeat
End with a 5-10 minute easy jog to cool down

An example interval workout might look like a 5 minute easy jog warm up, and 6 interval workouts of 2 minutes each, with 2 minutes of recovery easy jogging in between. Wrapped up with a 5 minute easy jog to cool down.

Note that you can start with smaller intervals and gradually increase over time. There is nothing wrong with a 30 second interval to start with.

Benefits Of an Interval Workout

Variety. Adding in some interval work can keep your running exciting and varied.
Leg turnover and cardiovascular strength can also be improved with interval training.

What are Hill Repeats?

Of all the running tools in the toolbelt, this is the one that is the toughest for me personally. But as a trail runner who is drawn to trails with lots of uphills, it’s an area I’m constantly trying to improve on. Hill repeat workouts are for STRENGTH. It also might be the most straightforward term – it’s training to run UPHILL.

For a hill repeat workout to be effective over time, it involves running uphill at a steady, hard pace, followed by a slow recovery run downhill.

Don’t have a hill? You can also practice using stairs. Though I say natural is always the best if you have it!

I’ll note here that for beginners, hill repeat workouts should not involve running up a 14’er mountain in Colorado. That is for very, very, very advanced trail runners. A beginner-friendly recommendation would be to look for a hill that might take about 30-60 seconds to run up, and practice on that, whether that’s a paved road or a trail hill.

How to Do a Hill Repeat Workout

Find a hill with a moderate incline (not aggressively steep) that will take around 30-60 seconds to reach the top.
Start your workout with a 5-10 minute easy jog to warm up.
Run uphill at a hard, strong pace (less than a sprint) for that 30-60 seconds.
Easy jog the downhill.
Repeat.
End with a 5-10 minute easy jog to cool down.

How many times you repeat can vary, and increase over time. An example might be 5 hill repeats in a single workout, but the number of repeats (and the size of the hill) can gradually increase over time.

Benefits of Hill Repeats

It’s all about developing STRENGTH and being able to sustain effort on uphills. It’s strength training mixed in with your regular running routine, and it really targets leg power.

Remember a few things about FORM when you are completing hill repeat workouts.

Use your arms for extra power.
Stay upright with your chest tall (don’t lean far forward on uphills or far backwards on downhills).
Engage your knees.

How to Implement Tempo Runs, Intervals, and Hill Repeats Into Your Weekly Running Routine

As an example, here’s what it might look like to work these tools into a weekly routine of 3-4 running days:

1 tempo run – for stamina
1 interval run – for speed
1 easy run
1 long run

1 tempo run – for stamina
1 hill repeat run – for strength
1 easy run
1 long run

For a beginner, I would target one or two of these 3 tools at a time. I would not attempt to work in all 3 of these workouts, plus your normal easy runs and long runs, each week. Consider what your goals are, and work on one or two at a time.

Also, it should be noted that your long weekly run should be at an easy pace, and as a beginner, I would not be trying to throw in anything overly extra. That is what your shorter training days are for. If you happen to have naturally occurring hills on your long runs, then you can try some hill work, but you don’t need to keep the intensity level the same as a shorter, hill repeat targeting workout. Remember, long runs are supposed to be an easy pace.

Making it Stick

Always listen to your body when working up to tempo runs, intervals, and hill repeats. These tools are meant to build you up, but know when you need to rest, recover, or take things one at a time.

You don’t have to be an advanced or elite runner to implement tempo runs, intervals, or hill repeats. Any runner with any amount of experience can start working on these. The key is starting slow, working up gradually, staying consistent, focusing on increments, and not biting off more than you can chew. Ultimately, these 3 workouts can benefit every runner with strength, power, speed, and efficiency. There’s not a better time to start than now!

Check out more of my beginner friendly running guides below, including FREE Training Plans and Calendars:

*Did you know I offer 1:1 Coaching Consults for Beginners? Get all your beginner running questions answered – from fueling, gear, cross training, strength training, injury prevention, and more! Plus, we’ll develop a customized TRAINING CALENDAR together! Fill out this INTEREST FORM to reserve your spot today!

Be sure to check out the blog for loads of running resources, including beginner gear recs, checklists, training calendars, nutrition and fueling guidelines, destination race guides (some of my favorites include the Yellowstone Half Marathon, the Great Wall of China Marathon, and the Polar Circle Half Marathon!)

Need a jump start on fueling your runs? Check out my “Runner’s Diet: A Beginner’s Guide to Fueling and Nutrition” to really make the most of each and every training run! Full of helpful graphics, breakdowns, checklists, and even recipe inspiration!

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Breaking Down Tempo Runs, Intervals, and Hill Repeat Workouts for Beginner Runners