3 Different Types of Hill Running Workouts: Running Economy, Aerobic Endurance, and Race Prep
Channel: Jake Abdinoor
Date: 2018-08-10

If there's one thing that could be the "secret sauce" to unlocking a bit of your distance running potential, it might very well be contained within this video:

1. Hill running workouts that improve running MECHANICS/ECONOMY (1:29)
- How to do DOWNHILL running (5:23)
2. Hill running workouts that improve ENDURANCE & STAMINA (9:20)
3. Hill running workouts that help PREPARE FOR A RACE; e.g. Boston marathon's hills! (13:45)
SUMMARY: 14:43

In this video I cover how hill running workouts can improve:
- overall power & explosiveness
- hip extension
- knee lift
- arm swing
- glute strength & power
- quad strength & power 
- achilles strength & power
- calf strength & power
- flat-land acceleration
- stronger heart muscle (specifically the left ventricle)
- longer stride length
- quicker stride turnover
- efficiency when running up and down hills

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Sources:

“Recovery of ATP requires 3–5 minutes, while PCr recovery requires 8 minutes” (https://goo.gl/GjY5Fy)

“When training for muscular power, longer rest intervals are generally prescribed to allow for greater neurological recovery and consistency in movement mechanics. The applicable research conducted to date indicates that when performing repeated maximal-effort movements (e.g., plyometric jumps), a minimum of 3 minutes rest should be prescribed between sets to maintain power”. (https://goo.gl/WRK3cg)
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I keep track of my running on
https://www.strava.com/athletes/11879670