13 Jun Hill Walk, Hill Jog, Hill Sprint

This week’s workout takes advantage of that hill nearby your house. You know the one – it looks steep from any direction. In addition to getting you outside, hill sprints are convenient and adaptable to any fitness level.

Warm-up – walk, jog, or bike to your hill of choice. When you arrive do the following:

  • High Knees – 30 seconds
  • Walking Lunges – 45 seconds
  • Jumping Jacks – 30 seconds
  • Walk and pull your knee to your chest – 45 seconds
  • Walk up the hill
  • Jog up the hill

Make sure you are sufficiently warmed up before starting. Feel free to add more warm up if you need it. Find a challenging but doable number of repetitions and keep your rest periods consistent.


  • Do 1 to 4 hill reps, sprinting roughly 25 yards uphill. Jogging works too.
  • Rest between repetitions by walking down the hill. Take more rest if you need it.
  • If the hill you picked turns out to be too steep then do less repetitions or a shorter distance.
  • Cool down with a 5-20 minute walk.


  • Do 5 to 8 hill reps, sprinting 35 to 50 yards uphill.
  • Rest between sprints by walking down the hill. Take more rest if you need. Keep in mind less rest between sprints will build your conditioning. More rest will build your speed.
  • Don’t forget to stand tall as you run uphill and keep your stride short!
  • Cool down with a 5-20 minute jog.


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