Strength & Speed Hill Sprints

Workout - Strength & Speed Hill Sprints

• 12min @ 6'15''/km
• 5 lots of:
  • 10s @ 5'00''/km
  • 30s rest
• 30min @ 6'15''/km
• 5 lots of:
  • 10s @ 5'00''/km
  • 30s rest
• 7min 30s @ 7'00''/km

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Intro

Here’s what you need to know about Running Up That Hill | Workout Of The Month from The Running Channel. The video is worth your time. Here are the essentials so you can get straight to the workout. Watch the full video for the rest.

Key points

• Hill repeats build leg and glute strength, sharpen running form, and give you speed work that feels different from regular intervals.
• The structure: warm-up, hill repeats, 30 minutes easy, another round of hill repeats, cool-down.
• Target RPE 8-9/10 on each hill sprint. Hard but short of a max effort.
• Between efforts, walk or easy jog down. Movement helps but stay relaxed.
• The 30-minute run in the middle is easy (RPE 3-5). Heavy legs at the start are fine.

Workout example

1. Warm-up: 10-15 minutes easy jog, finishing at the top of the hill.
2. First hill set: 5 sprints uphill, 10 seconds each at RPE 8-9. Walk or jog down to recover.
3. Middle run: 30 minutes easy (RPE 3-5), upright posture and controlled breathing.
4. Second hill set: 5 more 10-second uphill sprints at RPE 8-9, same recovery.
5. Cool-down: 5-10 minutes easy jog or walk. Stretch if you want.

Tips: pick a hill with enough grade to push you while keeping good technique. On a treadmill, use a 7% incline. On each rep, focus on tall posture, high knees, powerful arm drive, and glute engagement.

Closing note

Try this hill-repeat workout. Tailor hill distance, sprint duration, and intensity to your fitness, and track it in the Pacing app.

References

• Running Up That Hill | Workout Of The Month - YouTube (YouTube Video)