Training for Elevation In Flat Regions
No Hills, No Problem!
Not everyone has the benefit of living in a hilly or mountainous region for hill training. Maybe your thinking of signing up for a trail race, with 5k feet of elevation gain, and the steepest hill near you is an overpass. Or maybe you’re thinking of joining the Peak 38 Challenge and you’re only way up is the ramp of a parking garage.
If this is you - don’t worry, we’ve got a solution.
You don’t need mountains to build legs. In this post, we’ll walk through practical and creative ways to train for vertical gain — even if you live in the Great Plains.
Whether you’re training in a city, a flat suburb, or just don’t have the time to drive out to the hills every weekend, this guide will show you how to climb stronger and train for elevation, wherever you are.
Flat Land Substitutes
Stair Repeats
You don’t need a hill to find a good set of stairs! Places like stadiums, multi-story parking garages, and apartment complexes or office buildings are all great options. Stadiums are my favorite choice here, because they are usually outdoors and you’re likely to run into fellow athletes getting their steps in.
Why it works: Stair climbing mimics uphill motion and builds muscle in your calves, quads, hamstrings and glutes (BOOTY!).
Suggested workout: Start with 20-30 minutes of repeats, and work your way up to 45-60 minutes.
Bonus: Add a weighted vest after a month, we can’t have you getting too comfortable!
Incline Treadmill Walking
That treadmill at the gym should get you up to a 15% incline. Walking just 3 miles at a 15% incline nets you over 2,000ft of elevation gain! Check out this nifty calculator, adjust the distance and incline and see how much climbing you can get at your local gym!
Why it works: While it’s not the same as a trail, it does a pretty good job at simulating the climb and activating the muscle groups you’ll be using.
Suggested workout: Go for 3-6 sets of walking at a 10-15% incline for 10 minutes, walk for 5 minutes at 0% for rest in between sets.
Bonus: Jog for 5 minutes at 0% incline instead of walking in between sets. Keep that heart rate up, up, up!
Step Ups and Box Repeats
With a sturdy box or bench (12–18" tall), you can recreate the mechanics of a steep trail climb.
Why it works: Step-ups build unilateral strength and stability — key for trail running on uneven terrain.
Suggested workout: Aim for 3-5 sets of 15–20 reps per leg, or do 5-minute blocks with 60 seconds of rest in between sets.
Bonus: Once you’ve built your base, add weight. A weighted vest (5-10kg) is a great option, or use a dumb bell or kettlebell of similar weight.
Targeted Strength Work
A solid strength routine can fill the gaps left by flat training.
Why it works: Strong legs = efficient climbing + fewer injuries. Don’t skip this just because it’s not cardio.
Suggested workouts:
Bulgarian split squats (5 sets or 10 reps)
Glute bridges / hip thrusts (5 x 10)
Calf raises (5 x 10)
Slow eccentric step-downs (5 x 10)
Bonus: You probably know what the bonus is by now… add weight!
Sample Weekly Plan
It’s one thing to know the tools — it’s another to structure them into a week that builds real fitness. Here’s a simple training template using the strategies from Section 2. This plan assumes you're already running 3–4 days a week and want to incorporate focused elevation work 2-3x a week.
Save your elevation training for your easy run or active rest days.
Day 1
Stair Repeats
30–45 minutes of stair repeats
focus on consistent effort and upright form.Day 2
Strength Training
3 rounds:Day 3
Treadmill hike
12% incline, 4x10 minutes, with 5 minutes of flat walking or jogging in between sets.
No Mountains, No Excuses
Training for elevation gain without access to mountains might feel like a disadvantage — but it doesn’t have to be. With the right tools, structure, and mindset, you can absolutely build the strength, stamina, and efficiency you need to tackle steep trails.
Stairs, treadmills, weighted walks, and strategic strength work can simulate the demands of vertical gain — no alpine trail required. More importantly, consistently showing up and doing the work will put you ahead of runners who rely only on terrain.
You don’t need perfect conditions. You just need a plan.
Ready to Start?
Download the free 2-week Peak 38 Starter Plan to start building elevation strength from anywhere — no mountain required. It’s structured, simple, and made for real life.
