Hill sprints are short, maximal efforts up a steep hill. They build leg power, improve running mechanics and are relatively low-risk. For hybrid racers, they carry over well to the sled push and burpee broad jumps.
Why they work
- Power: sprinting uphill recruits a lot of muscle.
- Mechanics: the hill encourages a forward lean, high knees and a strong push-off.
- Lower risk: the hill limits your top speed, reducing the risk of hamstring strains compared with flat sprints.
The session
- Warm up with 10 to 15 minutes of easy running.
- Find a steep hill.
- Sprint hard for 8 to 12 seconds.
- Walk back down and rest fully — around 1 to 2 minutes.
- Repeat 6 to 10 times.
Key points
- Short and hard: these are not hill repeats for fitness; they are for power.
- Full rest: each sprint should be close to maximal.
- Good form: drive with your arms, lean into the hill, push through the ground.
How often
Once a week, or at the end of an easy run.
Link to the sled push
The sled push uses a similar forward lean and leg drive. Hill sprints train the same pattern. See sled push technique.
Starting out
Start with fewer sprints — four to six — and build up.