http://www.tips4running.com/Hill-Running.html

Cross Country races are tough, especially if you are running on a course with multiple hills. There are several different philosophies on how to race uphill and race downhill, but after extensive detailed analysis, Coach Tief and tips4running.com have the best strategy by far. 

Well, maybe not, but we think our tips will help. We break up the hills into four sections. 

Going downhill is pretty simple. Go fast but stay in control of your body. Don't get all out of control, because you can injure yourself. Stay fast, but keep your form together. 

At the bottom of the hill, you have a great opportunity to pass people. Use all that downhill momentum and keep it going for a long time on the flat part at the bottom. You can run fast without a ton of effort and pass your competitors.

When you are running uphill, don't blast up the hill and waste all your energy. Go up the hill with a steady effort. You don't want to burn up all your fuel on a small section of the race. 

On the top of the hill, you need to crest the hill. This means you need to get back to your faster pace as soon as possible. Most runners take a while before they get back to their average race pace. If you can get back into pace quickly, you'll pass a lot of runners.

I hope these tips help - Happy Trails from Coach Tief