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 definitely worth watching. We’ve distilled the key points so you can get on a hill and start training right away.
Key Points
- Hill work strengthens your anaerobic capacity, aerobic power, and lactic tolerance. Your heart, lungs, and mitochondria all get stronger in the process.
- Your running form improves: expect higher hip drive, a more stable core, crisper knee lift, and sharper arm action.
- There’s a mental edge too. Pushing hard uphill builds the kind of toughness that shows up when you race.
- You don’t need a steep, isolated hill—rolling terrain or mixed ground works just as well and keeps training more interesting.
Workout Example
10 × 30‑second hill sprints with a full walk‑back recovery (enough to bring your heart rate down and restore good form).
- Pick a grade that challenges you without compromising your form—avoid anything so steep that your posture falls apart.
- Start with 10–15 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 maintain good 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 where you’re at fitness-wise—modify it to match your level and you’ll feel stronger and faster before long.
References
- Hill Reps Masterclass w/ PUMA Coach Kev Quinn - YouTube (YouTube Video)