For a typical high school cross country course of three miles, it is my experience that few runners can break away from the pack in the first mile. However, fatigue encountered in the second mile slows down the main pack considerably, and this is where it pays to attack the hills in order to catch and pass the competitors ahead of you or to put a gap between you and your pursuers. Most high school distance runners do very little passing in the final mile, and almost everyone is very tired and just trying to hold onto the position that they've established. But if you are better trained or more talented than your competition, then you may find that you can still pick off a few more runners in front of you by continuing to run the hills aggressively in the final mile. Success in running is not accidental.
Preparation is essential.
Good hill running requires the proper technique for both uphill and downhill portions of the course. This is something that you need to work on in practice weekly. The more confident you are with your hill running, then the easier it will be for you to attack the hills and use it to your advantage during the race. Inc. All rights reserved.