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, and we’ve condensed the essentials so you can get straight to the workout. Watch the full video as well for all the details.

Key Points

• Building leg and glute strength through hill repeats also sharpens your running form and provides speed work that feels distinct from traditional intervals.
• The structure includes a warm‑up, hill repeats, 30‑minutes of easy running, another round of hill repeats, and a cool‑down.
• Target an RPE of 8‑9 out of 10 on each hill sprint — pushing hard yet stopping short of a maximum effort.
• Between efforts, walk or easy jog your way down; movement helps but relaxation matters.
• That 30‑minute run in the middle stays easy (RPE 3‑5), and it’s fine if your legs feel heavy when you start.

Workout Example

1. Warm‑up – Begin with 10‑15 minutes of easy jogging, making sure you end at the hill’s top.
2. First Hill Set – Perform 5 sprints uphill for 10 seconds each at RPE 8‑9, then walk or jog down for recovery.
3. Middle Run – Thirty minutes at an easy pace (RPE 3‑5), maintaining an upright posture with relaxed, controlled breathing.
4. Second Hill Set – Run 5 more 10‑second uphill sprints at the same RPE 8‑9 intensity with identical recovery.
5. Cool‑down – Wind down with 5‑10 minutes of easy jogging or walking; stretching is optional.

Tips: Select a hill with enough grade to push you while still allowing good technique. If using a treadmill, aim for a 7 % incline. On each repetition, focus on tall posture, high knees, powerful arm drive, and glute engagement.

Closing Note

Try this hill‑repeat workout and notice the gains in strength and speed. Tailor the hill distance, sprint duration, and intensity to your current fitness level, then track it in the Pacing app to refine your paces. Embrace the hills — and keep moving forward.

References

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