Running a marathon is no small feat—and the race itself is only part of the grind. For most runners, crossing the finish line makes months of sacrifice worth it, but there’s no denying the road to race day can be brutal. Any veteran will tell you that without the right training, you’re doomed before the starting gun even fires. But where should you begin? Hill repeats or tempo runs? Hokas or Brooks running shoes? And, most importantly, what’s the fastest way to build marathon-ready speed?
To cut through the noise, we tapped top coaches and seasoned marathoners to break down the most effective training methods—and reveal which approach gives you the best shot at shaving time off your PR.
Hill Repeats vs. Tempo Runs
Hill repeats help you run faster and stronger. They boost running economy and reinforce proper form while your body works against resistance, says Alex Prostano, owner and coach at Orangetheory Fitness in Franklin, Massachusetts, who specializes in running and triathlon training.
“They are shorter in distance in comparison to a tempo run, but due to the difficulty of having to propel yourself up an incline, it has been shown to improve VO2 max, resting heart rate, and speed,” explains Dr. Landon Uetz, physical therapist (PT, DPT) and professional pickleball coach at TeachMe.To.
Think of hills as “nature’s strength training.”
“From a form standpoint, hills force the runner into good mechanics—high knees, hip extension, strong arm drive—you can’t fake it on hill sprints or else you won’t make it all the way up,” says Kristina Centenari (KC), Tonal coach, RRCA-certified running coach, and marathon runner.
Tempo runs—also referred to as “threshold runs”—call for a moderate to challenging intensity. These runs typically span 20 to 40 minutes in length, whereas hill repeats are multiple reps of quick 100- to 200-meter dashes.
“Physiologically, the point of tempo runs is to build fatigue and teach your body to clear lactate more efficiently,” Centenari explains. “Mentally, tempo runs are truly about developing control—going out too hot will lead to fast burnout, so you really have to teach yourself to be patient and understand your own rate of perceived exertion (RPE). Being confined in that ‘sustainable grind’ window of effort becomes a crucial skill on race day.”
Whether you’re gearing up for a 5K or tackling the distance of a marathon, tempo runs are one of the most critical parts of the equation for distance runners.
“The length and pace of the tempo may and probably should increase as you progress throughout the training,” says Frankie Ruiz, running coach and co-founder of the Miami Marathon at Life Time. “The major benefit is that you are training the body to sustain an uncomfortable steady pace, and this eventually nudges up your overall marathon race pace.”
Related: How to Start Running: An Expert’s Guide for Beginners and Returning Runners
Which Builds Marathon Speed Faster?
Both hill repeats and tempo runs can be woven into marathon training to build speed and endurance. But which method reigns supreme?
There’s no one-size-fits-all approach. According to Prostano, it depends on the runner.
“Hill work delivers quick returns in strength and mechanics, especially early in the training cycle,” Prostano explains. “But for most runners, tempo runs more directly influence marathon speed by improving aerobic endurance and the ability to tolerate discomfort over time.”
Ruiz stresses the importance of hill training to athletes; however, if you want to improve marathon pace and speed the quickest, he says to emphasize tempo runs.
“Ultimately, to be best prepared to handle and run well in a marathon, the focus for a runner should be running workouts that are primarily developing aerobic capacity,” Ruiz adds. “The tempo run is most impactful to the aerobic engine.”
When to Utilize Hills vs. Tempos
When exactly should you implement hills vs. tempos into your training? Ruiz recommends introducing tempo workouts at least three to four weeks into your training so you can truly pinpoint your tempo pace.
“As far as hills go, I would insert hill reps within my first week of training,” Ruiz adds. “You can keep the total count of reps low and the intensity down to a minimum. One other factor to consider is the grade of the hill itself. Most hill repeats are best when done between a six percent to 10 percent gradient.”
How Each Training Modality Affects Injury Risk
Both workout modalities carry a potential injury risk if done incorrectly or pushed to the max. It’s important to set a solid foundation before doing hill repeats or tempo runs, and warm up properly before each workout.
“Hill repeats place stress on the calves, achilles, and hamstrings—especially if you ramp up volume too quickly,” Prostano says. “Tempo runs, on the other hand, are mentally and physically taxing and can lead to burnout if they’re not balanced with recovery.”
Centenari says hills are generally less risky overall because you have fewer forces on your body as you run uphill.
“Your stride shortens, which means less eccentric loading or breaking forces when hitting the ground,” Centenari adds. “The strength and mechanics that you gain over time actually make you more resilient over the long term. The biggest risk is the downhills where there is more eccentric load—in short, just be strategic and don’t overdo it.”
When in doubt, treadmill hills are always a great place to start, as you’re able to control variables like speed and incline. Plus, they’re a great option for runners who have less-than-ideal outdoor terrain.
Related: Experts Reveal the Best Running Workouts to Increase Speed and Endurance
Tips for Marathon Prep
- Seeing as the physical demands on your body are high while marathon training, be sure to prioritize good sleep hygiene, proper hydration, and healthy eating habits.
- Perform strength training two days a week to help build endurance and strength while avoiding injury.
- Train in a community setting. This can provide a sense of motivation and accountability to keep you consistent with your efforts.
- Keep in mind that recovery is just as important as training itself.
Overall, Centenari has some solid words of wisdom: “Don’t chase speed; build the ability to sustain it. Marathon speed isn’t about how fast you can run for a mile—it’s about how efficient and economical you are at marathon pace. The trap most runners fall into is thinking they need more raw speed. What they actually need is to raise the ceiling of their endurance speed.”
