Hill sprints are a perfect summer workout because they pack a powerful punch in a short amount of time, meaning you don’t have to spend hours in the heat to see significant gains. We have three workouts to get you started.
These high-intensity sessions build both strength and speed, improve running economy and add a refreshing change to your regular routine.
The classic
For this workout, find a hill with a moderate incline—it should be challenging, but one that you can sustain a fast pace on for at least 30 seconds.
Warm up with 10 minutes of easy running.
Sprint uphill for 20-30 seconds at a medium-high intensity—slightly under your maximum effort.
Walk or jog back down for recovery (1-2 minutes).
Repeat 6-8 times.
Cool down with 10 minutes of easy running.
Perfect pyramid
Warm up with 10 minutes of easy running.
Sprint uphill for 15 seconds, walk or jog down for recovery.
Sprint uphill for 30 seconds, walk or jog down for recovery.
Sprint uphill for 45 seconds, walk or jog down for recovery.
Sprint uphill for 60 seconds, walk or jog down for recovery.
Reverse the order: 60, 45, 30, 15 seconds, walking or running slowly down for recovery in between.
Cool down with 10 minutes of easy running.
Short and steep
Find a hill with a steep incline for this workout—one that you can still run up, but only for a short stretch.
Warm up with 10 minutes of easy running, followed by some dynamic stretches.
Sprint uphill for 10-15 seconds at maximum effort.
Walk or jog back down for recovery (1-2 minutes).
Repeat 8-10 times.
Cool down with 10 minutes of easy running.
Forget about your flat-pace goals when tackling these hill sprints. Running uphill will naturally slow you down, and warm weather adds an extra challenge. But don’t worry—you’re still getting an incredible workout that will lead to better overall performance.
