Hill Sprint Workouts

Hill Workout #1

Hill Sprint Warmup (full dynamic warmup preferable):

  1. Jog 1 lap, 10 reps (in each direction if applicable)
  2. Ankle/foot circles Bodyweight squats (standing w arms crossed out in front and squat)
  3. Lunges (stationary or moving)
  4. Shoulder circles (both ways)
  5. Jumps in place

Prep-Sprints:

  1. 5 sprints, starting at 50% max sprint speed.
  2. Each sprint, go 15-20% faster than the last one.
  3. The walk-back is recovery for next sprint.

Hill Sprints (rest time depends on hill you have access to):

  • 20 yards (would be 30 seconds rest between)
  • 30 yards (60 second rests)
  • 40 yards (90 second rests)
  • 50 yards (2 min rests)

Time your sprints. Stop doing sprints when your speed declines by about 10% or more.