Hill sprints · 8 x 20s
Eight 20-second sprints up a steep hill, walking back down.
Speed and sprints · Intermediate
The session
Total distance
6.01 km
Est. duration
~34:40
Structure
3 blocks(8 reps)
Phases
Warm-up jog · 10min
6:30 /km
8 x 20s (90s Walk)
No pace
Cool-down jog · 10min
6:30 /km
How to run it
Find a steep hill you can sprint up for 20 seconds. Warm up for 10 minutes, then sprint up it hard for 20 seconds and walk back down, eight times, and cool down for 10. Drive your knees and arms and stay tall; stop the set if your form slips.
What it's for
Hill sprints build leg strength and power with less impact than sprinting on the flat, because the slope shortens your stride and slows you down. They protect against injury as much as they make you faster.
In this programme
Follow a programme to run it on a schedule, paced from your goal.