Up to recently I've just been running and that's it, been worried about injury so been steadily building my mileage up.

Just recently I started doing speed work, hill sessions and intervals once a week at club nights. Not sure I'll see the benefits right away as I'm marathon training (if I get faster will it be down to higher mileage or quality sessions).

But I think I will see the benefit come the shorter race season in the summer.

I find I see the benefits on the next long run. Somehow it just seems much easier after a midweek speed session.

Both... because of where I live I can't really avoid hills (not that I want to of course...cept if I want/need an easy run).
I also do hill sessions, ie run up and down the same hill between 7 and 10 times. I usually only do one of those a week.

I know the feeling my beautifull county is undulating as race oganisors put it ,even the flat races have hills in

GB, you're right that even the flat races seem to have hills in Dorset. I've done harder undulating races here than races said to be hilly in other counties. It's always a nice surprise though when entering a new race that says hilly to find it's only undulating compared to my own training routes!

Hi Trinity, I agree hills are great for strength. Hill reps apparently are the ones to do for 10k and rollling hilly course working hard up the hills for longer distances such as half marathon to marathon.

My best times for 10k and 10miles were off the back of hill reps and fartlek training

hello Hilly... long time no see/hear

goldbeetle... you should come and do my clubs race... Hogweed Hilly Half, run over our training ground and absolutely stunning. It's on the 19th March this year (which happens to be my birthday)

Ok where is the Hogweed should I bring a card,box of chocs or flowers

I've started a thread on it... and flowers or chocs would be lovely

Intervals,hills,stretching!