Story By Bjorn Jansen
Hill training is one of the most effective ways to develop the explosive power and acceleration needed for sprinting. By sprinting against gravity, athletes build strength, speed, and efficiency that translate directly to the track. Whether you’re a sprinter looking for a quicker start or a middle-distance runner aiming to improve finishing speed, hill workouts should be a key part of your training.
At SpeedPro, we use targeted hill sessions to develop strength, improve sprint mechanics, and build race-ready power. Here’s how to maximise your hill training for acceleration and speed.
Why Hill Training Works
Sprint performance depends on power, stride efficiency, and force application, all strengthened by running uphill. Key benefits include:
- Explosive Strength: Hills engage the glutes, hamstrings, and calves more intensely than flat sprints, improving power output.
- Acceleration Mechanics: The incline naturally encourages high knee drive, decisive arm action, and an optimal forward lean, reinforcing proper sprint form.
- Injury Prevention: The reduced impact of uphill running lowers joint stress while developing fast-twitch muscle fibres.
- Lactate Tolerance: For middle-distance runners, longer hill reps build anaerobic strength and endurance, delaying race fatigue.
With structured hill sessions, you’ll generate more force, sprint more efficiently, and improve your top-end speed.
Key Hill Workouts for Power and Acceleration
1. Short Hill Sprints (30-40m)
Purpose: Develop explosive acceleration and sprint mechanics.
Workout:
- 6-8 x 30-60m sprints up a steep hill (10-15% incline).
- Walk back for a full recovery.
Why it works:
- It reinforces aggressive knee drive and powerful push-off.
- It helps with your acceleration.
2. Bounding Hill Sprints (40-60m)
Purpose: Builds stride length, coordination, and force production.
Workout:
- 5 x 40-60m uphill bounds (exaggerated strides with maximum power).
- Walk back for recovery.
Why it works:
- Develop hip extension strength for a longer, more powerful stride.
- Enhances coordination between arms and legs, improving sprint efficiency.
3. Medium Hills (100-150m at 90% effort)
Purpose: Improves sprint endurance and strength for maintaining speed.
Workout:
- 4-6 x 100-150m sprints on a moderate hill (5-8% incline).
- 2-3 minutes recovery between reps.
Why it works:
- It builds the ability to hold form and power under fatigue.
- Transfers directly to late-race sprinting in 400m and 800m events.
4. Long Hills (200-300m at 80-90% effort)
Purpose: Develop lactate tolerance, aerobic power, and finishing speed.
Workout:
- 3-5 x 200-350m hill sprints at controlled but strong effort.
- 2-4 minutes recovery between reps.
Why it works:
- Conditions athletes to sustain power over more extended efforts.
- It strengthens muscular endurance for late-race performance.
When to Incorporate Hill Training
- Off-Season & Early Season: Focus on power and strength with short, steep sprints.
- Pre-Competition Phase: Integrate extended hill efforts for sprint endurance and late-race strength.
- Year-Round Maintenance: Regularly refine sprint mechanics using bounding and short hills.
Pair hill workouts with quality sprint sessions and strength training to maximise benefits.
Train Smarter, Run Faster
Hill training is powerful for building explosive strength, improving acceleration, and sharpening sprint mechanics. Whether you are looking for a faster start, stronger stride, or greater race endurance, hill workouts will give you an edge.
At SpeedPro, we tailor hill sessions to each athlete’s needs, ensuring precision, progression, and race-ready results. Ready to take your speed and power to the next level? Start training smarter with structured hill workouts and feel the difference on race day.