EIGHT-SECOND HILL REPS
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.