There are few training sessions that deliver as much value to trail runners as hill repeats. They build climbing strength, improve endurance, sharpen descending skills, and develop the mental resilience needed to tackle challenging trails and mountain races.
For trail runners looking to improve their fitness and confidence on the mountain, hill repeat training remains one of the most effective workouts available.
This Sunday, Everyday Athlete brings back one of our most popular community training sessions: Trail Hill Repeats.
Despite its reputation among participants as “Trail Hell Repeats,” the session is designed to help runners become stronger, more confident trail athletes in a supportive and encouraging group environment. Whether you’re preparing for your next race or simply looking to improve your trail running fitness, this session is for you.
Join the Event
Register and RSVP via our Strava event:
The Session
We will meet at 7:45am at the Kloofnek Parking Lot on Tafelberg Road, one of the most iconic starting points for Table Mountain trail running.
The route consists of a 2km loop featuring:
- 1km uphill climb
- 1km downhill return
- Approximately 130m of elevation gain per repeat
Participants will spend two hours completing multiple repeats, working at their own pace while being encouraged by fellow runners. The goal is not speed but consistent effort and quality climbing.
The Segment
https://www.strava.com/segments/37330632
Why Hill Repeat Training?
Trail races are often won or lost on the climbs. Strong climbing ability allows runners to conserve energy, maintain momentum, and tackle elevation with confidence.
Regular hill repeat training helps improve several key aspects of trail running performance.
Climbing Strength
Repeated ascents strengthen the muscles most heavily used during trail running, including the glutes, calves, hamstrings, and core. Stronger runners climb more efficiently and fatigue less over long distances.
Cardiovascular Fitness
The sustained effort of climbing challenges both the heart and lungs, making hill repeats one of the most effective forms of endurance training for trail athletes.
Downhill Confidence
Many runners focus only on climbing, but efficient descending is equally important. The downhill sections provide an opportunity to practise technique, improve foot placement, and build confidence on technical terrain.
Mental Toughness
Every climb presents a challenge. Learning to stay focused and maintain effort when the trail gets steep is a skill that transfers directly to race day.
Who Should Join?
This session is suitable for:
- Trail runners preparing for upcoming races
- Road runners looking to transition into trail running
- Athletes wanting to improve climbing fitness
- Runners training for mountain races and ultras
- Anyone seeking a challenging and rewarding group training experience
The emphasis is on effort rather than speed, making the session accessible to runners of varying abilities.
Experience the Best of Cape Town Trail Running
Cape Town offers some of the world’s most spectacular trail running terrain, and the slopes of Table Mountain provide the perfect environment for developing strength and endurance.
Whether you’re training for a local race, an ultra-trail event, or simply looking to become a stronger runner, Trail Hill Repeats offers an opportunity to train with like-minded athletes while exploring some of the best Cape Town trail running routes.
Join the Challenge
Whether you’re preparing for your next trail race, building mountain fitness, or simply looking for a great Sunday morning workout, Trail Hill Repeats offers the perfect opportunity to challenge yourself alongside the Everyday Athlete community.
Come ready to climb, descend, and repeat.
We’ll see you on Sunday!
