Hill sprints how many times a week

You should not go longer than this or you will change the energy system, the intensity, and the effect of the workout. Always allow yourself the opportunity to recovery fully between individual sprints within a session. In other words, rest long enough so that you are able to cover just as much distance in the next sprint as you did in the previous one. Simply walking back down the hill you just ran up should do the trick, but if you need more time, take it.

Resist the urge to jog down and hit the next repeat quickly; hill sprints are solely a muscular-strength workout and reducing recovery will not add to the workout but reduce the intensity of your sprints and their effectiveness. Most runners will achieve as much strength and power improvement as they can get by doing 10 to 12 hill sprints of 12 seconds each, twice a week.

Once you have reached this level and have stopped gaining strength and power, you can cut back to one set of 10 to 12 hill sprints per week. Increase your intensity with every sprint. Finish your workout by walking on flat ground until you are able to breath normally. You can then perform minutes of static stretching for all of your major muscle groups to keep from getting tight. The best time to perform this workout is after you lift weights. This will keep your strength from being compromised in the weight room.

Start with 2 weekly workouts and increase to per week over the course of a few months. Once you can do 20 hill sprints times a week you will be in the best shape of your life. Below are several ways to do so. Only try one of these at a time. But, think about how your upper body can compliment your running.

Instead of just letting your arms swing weakly, focus on actively driving them back as you run uphill. This drive can help power your strides, just as a speed walker brings their arms up to move in time with their legs. In addition to powering your stride, having an engaged upper body can also help counteract the rotation that occurs when you run.

As your leg swings forward in a step, your upper body rotates the other way. This is totally normal and unavoidable. However, excess rotation can actually cause you to lose power and forward momentum. After your last sprint, make sure you spend minutes cooling down and recovering before finishing with some mobility. Hill sprints will make all the difference in your training. Implement this running workout routine just once per week for some awesome, immediate benefits!

By Holly Martin July 31, Sprinting and intervals are two of the best methods for burning fat. When you combine these two ingredients and add hills to the mix you increase the metabolic benefit, resulting in a workout that can have a big impact on your body composition. You should always be warmed up before doing hill sprints. You can do this via running drills, or by completing an easy paced run prior to sprinting.

Be sure to rest and recover in between each hill sprint. As you become more advanced you can decrease recovery time. When first starting out be sure to rest fully.