Finishing Kick Hill Sprints
Workout - Finishing Kick Hill Sprints
- 12min @ 6'00''/km
- 5 lots of:
- 100m @ 3'00''/km
- 6 lots of:
- 15s @ 0'30''/km
- 2min rest
- 12min @ 6'30''/km
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Intro
The Run Experience’s Unlocking Speed: Essential Training Tips for a Powerful Finishing Kick covers solid ground on building a faster finish. This breakdown pulls the essentials so you can start training right away. Watch the full video for the rest.
Key points
- Develop speed and power through high-intensity training: hill sprints, interval work, and tempo sessions.
- Build over 3 weeks, then take a recovery week in week 4 so your body can adapt. The pattern keeps overtraining at bay.
- Flexibility and mobility matter. Dynamic stretches, leg swings, hip openers, and ankle drills keep the range of motion you need for a strong kick.
- Strength training rounds out the plan: deadlifts, Bulgarian split squats, and bench work build the muscles that power a fast finish while keeping you injury-free.
Workout example
Hill sprint session (3-week build)
- Easy jog, then 4-6 strides to get legs ready.
- Week 1: 6 x 15-second hill sprints with 2 minutes of easy jogging between each.
- Week 2: 8 x 15-second hill sprints, same 2-minute recovery.
- Week 3: 10 x 15-second hill sprints, same 2-minute recovery.
- Week 4: a steady hill run at moderate effort for active recovery before the next block.
The intervals are timed, not distance-based. Hills or flat ground both work.
Closing note
Try this finishing-kick routine and adjust sprint length and recovery windows to your level. Use the Pacing app to track your times.