Short hill sprints are an exercise which runners of any level can use to increase their performance and reduce their risk of injuries.

What: Short, quick, powerful sprints of 6 – 8 seconds up a fairly steep hill (6% – 8% gradient incline).

Why: Increase your maximal strength in running specific muscles. This specific training will increase your running efficiency and economy (meaning faster race times) and reduce your risk of injury (meaning less time off).

How: Run powerfully up the hill, bounding up with each step, leaning slightly forward, keeping your core tight and straight and using your arms to help power you up. Walk back down the hill to recover fully before starting the next one.

How many: Start with two to four repetitions and work your way up in progressive weeks adding one a week to a max of ten.

When: Perform short hill sprints at the end of an easy mileage run starting once a week and progressing to a max of twice a week.

Give these hill sprints a try after one of your easy runs this week. Start with a small number and work your way up. They’ll only take a couple of minutes to do and can lead to some big gains in your running. Enjoy!

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About Seanna Robinson.

Seanna Robinson is the principal and founder of RunningWell - a corporate wellness company. She is passionate about sharing her knowledge and expertise with others to help improve their wellness, engagement and performance in all areas of life. Seanna is a long-time coach who has coached many levels of runners from beginners to marathoners, to high-competitive track runners. She has a passion for helping others to bring their personal goals back into priority and make them a reality. She is a competitive runner who is still reaching for personal best times while running a business and raising two young kids.

Seanna has a Phys. Ed degree and a Bachelor of Arts degree from Queen's University.

Personal bests include:

Ironman - 10:38
Marathon - 2:51
Half Marathon - 1:21
10K - 36:40
5K - 17:31
1500m - 4:36

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