Posted on November 02, 2016 by Jenny Cromack
If you’re a runner who wants to get faster and stronger at running or you’re looking to get into shape and shed some fat, hill sprints are a great way of hitting these results. One of the reasons I love hill sprints is because you squeeze a really intense session into a short period of time – perfect if you don’t have much time to workout but still want to feel like you have had a good blast.
Here is a great hill sprints programme which you can fit into 30 minutes. If you are full of energy and still want to do more at the end then you have not worked hard enough! Simple as that, I’m not going to encourage you to go and add on an extra mile or two at the end, but what I’m going to encourage you to do is give the sprints 100%, ‘everything you have got’, eyeballs out’….whatever you want to call it, just give it your all!
Warm Up – Jog 1 mile to the base of a hill (ideally you should choose a hill where you can sprint for 1 minute up the hill), the warm up should include heel flicks, knees high, side steps and some strides to get you ready for those sprints!
Pace – Remember this is your workout, so you need to work at your maximum. Even if you do this hill sprints workout and they are tearing off in front of you or lagging behind, focus on you and your workout to get optimum results.
Your recovery pace is a steady jog back down the hill to the start, you can either jog or walk this – just be ready to sprint again!
Sprints – Are you ready?!
1. Sprint up the hill for 30 seconds, jog back down – repeat x 2
2. Sprint up the hill for 45 seconds, jog back down – repeat x 2
3. Sprint up the hill for 60 seconds, jog back down – repeat x 2
4. Sprint up the hill for 45 seconds, jog back down – repeat x 2
5. Sprint up the hill for 30 seconds, jog back down – repeat x 2
Cool Down – An easy jog/walk back home or back to work!