My favorite hill these days is Miller Avenue Hill in Highland Park in Brooklyn, New York.

The first thing to understand is that you shouldn’t go all out if you’re new to hill sprinting.

And if you’re really out of shape, you might want to just walk uphill or just jog uphill. Please trust me on this. If you want to be sore for a few days or feel like throwing up, don’t take my advice.

So how far and how long does it take?

Before you answer, here’s a sample of a hill sprint workout:

1. Warm-up: Run uphill at medium speed 60-100 yards (12-30 seconds)
Walk back and rest 1 minute

2. Run uphill at medium speed 60-100 yards (12-30 seconds)
Walk back and rest 1 minute

3. Run 3/4 speed uphill 60-100 yards (12-30 seconds)
Walk back and rest 1 minute

4. Run 3/4 speed uphill 60-100 yards (12-30 seconds)
Walk back and rest 1 minute

5. Sprint almost full speed 60-100 yards (10-25 seconds)
Walk back and rest 1 minute

6. Same as #5

7. Full speed sprint 60-100 yards (10-25 seconds)
Walk back and rest 1 minute

8. Same as #7

9. Optional: run at half speed for 60 to 100 yards (12 to 30 seconds)
Walk back and rest 1 minute

10. Optional: Same as #9

This is a sample of a hill sprint workout that I have used many times to get incredible conditioning. The good thing is that it only takes 15-25 minutes 2-3 times a week. Of course you can do more, but most of the time it won’t even be necessary.

People are surprised but very skeptical when I tell them how effective these hill sprints are and that they can build muscle, lose body fat and speed up your metabolism. Just take a look at the incredible physiques of sprinters to get an idea of ​​the many benefits of sprinting.

As much as people like to run long slow distances, it won’t give you the same value for your money as sprints or, better yet, hill sprints. The results speak for themselves.

So you may ask yourself: Is that all it takes? A quick and easy workout like the one described above. In all honesty, the answer is yes! As the training is not very long you may think that it is easy but the truth is that it is an advanced training.

In fact, I recommend that you start with much easier workouts (especially if you’re new to this).

Here are some ideas to get you started if you’re a beginner:

1. Start with just 6 intervals

2. Run half speed and only 60 yards. The advanced training asks you to
run up to 100 yards.

3. Run all your intervals at half speed and see how you feel for the next few
days. Many people feel very sore after this workout.

4. Rest 1-3 minutes between intervals

5. Use a flat surface or a lower slope

6. To progress you can:

– add intervals up to 10
– add more yards per rush until you reach 100
– use a hill
– run 3/4 speed