You want to run faster? Run for the hills, don't run away from them. Search for slopes to incorporate into your training and don't try to avoid them. Not only because in racing we won't be able to avoid them, but because training by running uphill will help you to legs and lungsand they are the two pillars on which a faster race pace is built.
It doesn't matter how many training sessions I've done with unevenness, whenever I think about them they seem brutal. But enough of complaining, because it's very important to face them.
Once a week, you should introduce a course in your training that includes steep slopes that require 30 to 60 seconds to overcome. It will help you build a muscle base to continue working on. As you get in shape, add steeper or longer slopes to continue working on this aspect of the race.
Here are the keys to running on the slopes.
We must be very clear about the technique, both to improve and to avoid injuries. You must keep your eyes forward, shoulders straight and down, and your feet inside your body. We must not try to pass the rebounds as soon as possible by lengthening the stride and increasing the pace. On the contrary, we must reduce the size of the stride so that the effort to advance is less.
Watch your posture, if you bend forward you can reduce your breathing capacity. Head up (don't look at your feet!), back straight and look straight ahead.
If learning how to run uphill is very important, doing it downhill is even more important, as poor technique can lead to injuries.
On your way down, don't let your feet hit the asphalt and avoid leaning forward by forcing your quadriceps to slow down your progress. If you run on these muscle groups you run a serious risk of injury. Keep your steps short and keep them under your body.
Use your lower abdominals. They help support your torso, so the increased impact of running downhill won't be borne by your knees alone.