Runner's World (UK) - - Warm-ups -

An eight-sec­ond rep may sound easy, but when it’s up a steep hill, at max­i­mum pace, things get tough. It’s worth the ef­fort: ‘Hill sprints in­crease power, en­gage more mus­cle fi­bres, strengthen mus­cles and con­nec­tive tis­sues and help pre­vent in­juries,’ says coach Ja­son Fitzger­ald (strength­run­ning.com). Here’s how to do them:

DO en­sure you are warmed up first, and use the first rep as a ‘prac­tice’ run.

DO pick a gra­di­ent of 5-7 per cent.

DO be­gin with just three reps. Add one per week and cap at 10 reps.

DON’T hold back. This is all-out sprint­ing.

DON’T skimp on re­cov­ery be­tween reps. Aim for 1.5-3 min­utes.

DON’T per­form more than twice a week.

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