Sample Hill Workouts

Hills are in my personal opinion the best go to for improving speed. They are relatively safe as the incline keeps you from sprinting too fast and together with speed they also improve leg strength and running form (both important contributors to speed). Almost a triple whammy.

When deciding on which hill to use for your session, go for a gradient where you are able to get up to good speed and run without compromising form. Something you need to ascend at almost walking pace or on all fours is not going to benefit you.

Form tips:

  • Look ahead not down at the ground.
  • Think of staying as tall as possible (think high hips).
  • Work hard with your arms driving the elbows backwards.
  • Take shorter fast steps.
  • Relax your feet, think “soft toes”, and focus on driving your legs forward from the hips and glutes as opposed to pushing hard with your feet and calves.
  • You don’t want to be “sitting” up the hill, think of running your hips forward up the hill.

Be sure to complete a good warm up before and cool down after your workout.


Easy

Repeat 4 to 6 times:

  • Run hard uphill for 30 seconds trying to get as far as you can.
  • Walk back down to the starting point.

Medium

Repeat 6 times:

  • Run hard uphill for 1 minute trying to get as far as you can.
  • Jog slowly back down to the starting point.

Jog/walk for 3 minutes

Repeat 4 times:

  • Run hard uphill for 30 seconds trying to get as far as you can.
  • Walk back down to the starting point.

Advanced

Repeat 10 times:

  • Run hard uphill for 1 minute trying to get as far as you can.
  • Jog slowly back down to the starting point.

Let me know how you get on!

Onwards and upwards

Coach Kathleen