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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sprintkillramp-hills-eca67890

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Here’s a breakdown of Top 3 HILL Workouts For RUNNERS - HOW TO Build STRENGTH & SPEED from The FOD Runner. If you’re looking to add some hill work to your training, this video is worth your time. We’ve extracted the key takeaways below so you can get started with one of these sessions today — and definitely watch the full video for additional context.

Key Points:

• Sprint‑Kill‑Ramp: Short uphill bursts (30–90 seconds) followed by an easy jog recovery on the way down. Best suited to early training blocks; begin with 10 reps and progress by 2 reps weekly.
• Longer Hill Repetitions: Work a rolling loop roughly 0.3 miles long using 2 minutes hard and 2 minutes easy intervals. Later, advance to 5–7 mile tempo efforts where you’ll encounter 6–7 hills along the route. Builds threshold power effectively.
• Canyon Hills: Three sets of 10‑minute uphill and downhill repeats with 2–3 minutes of easy recovery between efforts. Pair this with optional quad work on descents and stronger 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, particularly when training for longer distances.

Workout Example:

1. Sprint‑Kill‑Ramp – Execute a 30–90 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 20–30 minutes total. As you build fitness, shift to 5–7 mile tempo runs incorporating 6–7 hills.
3. Canyon Hills – Run a 10‑minute uphill‑downhill repeat, then recover with 2–3 minutes easy jogging at the bottom. Do this cycle 3 times. If you want, add a flat 2‑mile tempo at the end to gauge how your legs feel.

Closing Note: Pick one of these hill sessions for this week. Use your current fitness level in the Pacing app to adjust reps and intensities. You’ll notice gains in both power and speed before long. Get after those hills!

References

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