HARDEST Workout So Far: HILL SPRINTS Workout At HIGH ALTITUDE! - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of HARDEST Workout So Far: HILL SPRINTS Workout At HIGH ALTITUDE! from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Combine 15 min of marathon‑pace tempo running with a hill‑sprint block to hit both aerobic and anaerobic systems.
Hill sprints are 10 × 15‑second max‑effort efforts on a ~6 % incline, with 2½–3 min easy recovery between reps.
Do a second 15 min tempo after the hill work to finish the session.
Fuel up about 90 min before the run (e.g., porridge, mandazi, omelette) to avoid training on empty energy stores.
Watch foot placement on the rocky, uneven hill – stay safe while staying hard.

Workout Example:

Warm‑up with easy jog + a few strides on the 400 m track.
Tempo Block 1: 15 min at marathon pace (≈ 3:35–3:40 km).
Transfer to the hill (≈ 6 % grade). Perform 10 × 15 sec all‑out sprints.
- Recovery: 2 min 30 sec – 3 min easy jog back to the track.
Return to the track for Tempo Block 2: another 15 min at the same marathon pace.
Cool‑down jog and stretch (total session ≈ 18 km).

Closing Note: Give this hill‑sprint + tempo combo a go – it’ll sharpen your running economy and boost your V̇O₂ max before race day. Feel free to adjust the paces and recovery times in the Pacing app to match your current fitness. Have fun, stay safe, and keep running strong!