1 FOR SPEED ON THE ROAD
The bulk of Ferley’s research is focused on heading up hills as fast as possible in 30-second bouts. These speedy climbs work similarly to plyometric moves that build explosive strength and allow muscles to fire more quickly and forcefully on any type of terrain, he notes.
30-second hill sprints at a 5% to 10% incline
Warm up with 1.6km to 2.4km of easy running, then do dynamic drills like high knees, skips, and lunges before adding incline. Take each 30-second hill repeat at a nearly all-out speed (you should be wondering if you can make it at the 25-second mark). Rest with a walk or easy jog for 2 to 3 minutes in between. Start with 5 to 8 reps and work your way up to 12 to 14.