Hill Workouts for Speed Development

Warm up to include : 3-4min easy jog, Leg swings, 15min active isolated stretching. Power Speed Drills -Sprint Walk, Running A, on hill, 2x stride out, 2 x fall forward.


Over a 2-3 month period, once a week, sessions could look like the following:
6x20m, 6x30m walk back recovery btw runs/ 5min btw sets
progress to 2x5x40m 2.5min btw runs / 7min btw sets
progress to 3x40m, 5x60m  5-6min btw 60m runs


Note: recoveries and volume will vary from athlete to athlete, these are just an outline.


First let the body adapt, then intensify, then progress to the next workout.

Work the Technique

 

From the above pictures, you can see good triple extension on the rear leg at the ankle, knee, hip. You should be able to see a straight line from the ankle all the way to the head.

Also in the second picture, note how the opposite leg steps over the knee, just like we practiced in the drills.

Arms and shoulders should remain relaxed.

If you can execute good technique and stay relaxed on a hill, then you should have no problems on the track!

See u guys in 2 weeks,

John Carew