Sprint-Kill-Ramp Hills

Workout - Sprint-Kill-Ramp Hills

• 15min @ 6'15''/km
• 4 lots of:
  • 20s @ 4'00''/km
• 8 lots of:
  • 45s @ 4'30''/km
  • 1min 30s rest
• 12min @ 7'00''/km

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Intro: A breakdown of Top 3 HILL Workouts For RUNNERS - HOW TO Build STRENGTH & SPEED from The FOD Runner. If you’re looking to add hill work to your training, this video is worth your time. The key takeaways are below so you can start one of these sessions today. Watch the full video for the rest.

Key points:

• Sprint-Kill-Ramp: short uphill bursts (30 to 90 seconds) followed by an easy jog recovery on the way down. Best in early training blocks. Start at 10 reps and add 2 reps weekly.
• Longer hill repetitions: work a rolling loop roughly 0.3 miles long using 2 minutes hard, 2 minutes easy. Later, progress to 5 to 7 mile tempo efforts where you’ll hit 6 or 7 hills along the route. Good for threshold power.
• Canyon hills: three sets of 10-minute uphill and downhill repeats with 2 to 3 minutes of easy recovery between efforts. Pair with optional quad work on descents and pacing awareness. Fits well into half-marathon blocks.
• Sequence sprint-kill-ramp and longer hill repeats toward the start of your plan. Save canyon hills for the middle to later stages, especially for longer distances.

Workout example:

1. Sprint-Kill-Ramp. Run a 30 to 90 second hill sprint, then jog down for recovery. Week 1 starts at 10 reps; add 2 reps each week across a 5-week base phase.
2. Longer hill intervals. Find a 0.3-mile rolling section. Run hard for 2 minutes (threshold pace), then easy for 2 minutes. Repeat for 20 to 30 minutes total. As you build fitness, shift to 5 to 7 mile tempo runs that include 6 or 7 hills.
3. Canyon hills. Run a 10-minute uphill-downhill repeat, then recover with 2 to 3 minutes easy jogging at the bottom. Do this 3 times. If you want, add a flat 2-mile tempo at the end to see how your legs feel.

Closing note: pick one of these hill sessions for this week. Use your current fitness in the Pacing app to set reps and intensities. You’ll notice gains in power and speed before long.

References

• Top 3 HILL Workouts For RUNNERS - HOW TO Build STRENGTH & SPEED | FOD Runner - YouTube (YouTube Video)