Kev's Foundational Hill Sprints
Workout - Kev's Foundational Hill Sprints
- 15min @ 6'30''/km
- 10 lots of:
- 30s @ 4'00''/km
- 1min rest
- 10min @ 7'00''/km
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Intro
Here’s a breakdown of Hill Reps Masterclass w/ PUMA Coach Kev Quinn from Pro:Direct Running. The full video is worth watching. The key points are distilled below so you can get on a hill and start training right away.
Key points
- Hill work strengthens anaerobic capacity, aerobic power, and lactic tolerance. Heart, lungs, and mitochondria all get stronger.
- Running form improves: higher hip drive, a more stable core, crisper knee lift, sharper arm action.
- There’s a mental side. Pushing hard uphill builds toughness that shows up on race day.
- You don’t need a steep, isolated hill. Rolling terrain or mixed ground works and keeps training more interesting.
Workout example
10 × 30-second hill sprints with a full walk-back recovery (enough to bring heart rate down and restore form).
- Pick a grade that challenges you without breaking your form. Avoid anything so steep that posture falls apart.
- Start with 10 to 15 minutes of easy running to warm up, then begin the intervals.
- After each 30-second push, walk back down at an easy pace. Once you’ve recovered enough to keep form, start the next rep.
Closing note
Get out and try these hill reps. You’ll see real gains in strength and confidence. The Pacing app lets you adjust sprint length and rep count based on your fitness.
References
- Hill Reps Masterclass w/ PUMA Coach Kev Quinn - YouTube (YouTube Video)