.svg){kind=icon}
The Beautiful Simplicity of Hill Sprints
Hard Up, Easy Down
If you have a stretch of road with as mall gradient, you have more than enough for a great hill sprints session."Fred's hill" was one of my most and least favourite parts of Clumber Park, just a few miles from my school back in the UK. We would "jog"there quite jovially as a team, the jokes perhaps distracting us from the hills prints we knew faced us on arrival.
The Power of Hill Sprints
It was simply a stretch of forest that took somewhere in the region of 40 seconds to cover and had a beautiful6-8% elevation. This hill was the perfect setting for our hill sprints workouts.
These hill sprints would not only build strength in our legs, but as my teachers would tell me each time, they would also build "character" and "strengthen the mind." I blindly believed them, as googling their theory wasn't an option in the 90s, and we had an insane level of trust.
I was promised that this type of hills prints training would deliver the results we wanted for the upcoming CrossCountry season or the fast-approaching athletics season. The results from previous seasons sat in the back of my mind, perhaps as a barter deal for what was coming in the next 30 minutes of hill sprints.
The Simple Rule of Hill Sprints
"Hard up, easy down" were the orders for our hill sprints - nothing else. There didn't need to be more.We knew what hard was, the coaches knew what hard was. Their request was simple, our compliance was expected.
30 years later, on our final day in Iten, we were treated to a similar approach. A couple of the best athletics coaches in the world, a few of the fastest humans in the world, Tom, Skinny, and I - all in a forest. We jogged gently to it, found a stretch of incline, and did our hill sprints - running hard up and easy down for 30-40 minutes with little being said, then ran home. They knew, and we knew, we got better.
April 2024, on a hill in Greece, justHolly and I, and the same act played out. I had never seen Holly so happy after a run before. So much so that when I suggested hill sprints a few weeks back, she was excited like a kid at Christmas. The same went for today.
The Beauty of Hill Sprints
Today it was just the two of us in person, but I felt like everyone was there! So many faces and runners flashed through my thoughts as we made our way up the incline "hard" and down it "easy," one hill sprint after another until we were done. The birds sang for us, the scents somehow wrapped themselves around us, the sun rose and filtered through the trees, there were even raindrops from time to time, creating momentary images of beauty.
Final Thoughts
Sometimes all you need is a stretch of road with a small gradient. It’ll provide a great hill sprints session and make you physically and mentally stronger.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
.jpg)
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
If you have a stretch of road with as mall gradient, you have more than enough for a great hill sprints session."Fred's hill" was one of my most and least favourite parts of Clumber Park, just a few miles from my school back in the UK. We would "jog"there quite jovially as a team, the jokes perhaps distracting us from the hills prints we knew faced us on arrival.
The Power of Hill Sprints
It was simply a stretch of forest that took somewhere in the region of 40 seconds to cover and had a beautiful6-8% elevation. This hill was the perfect setting for our hill sprints workouts.
These hill sprints would not only build strength in our legs, but as my teachers would tell me each time, they would also build "character" and "strengthen the mind." I blindly believed them, as googling their theory wasn't an option in the 90s, and we had an insane level of trust.
I was promised that this type of hills prints training would deliver the results we wanted for the upcoming CrossCountry season or the fast-approaching athletics season. The results from previous seasons sat in the back of my mind, perhaps as a barter deal for what was coming in the next 30 minutes of hill sprints.
The Simple Rule of Hill Sprints
"Hard up, easy down" were the orders for our hill sprints - nothing else. There didn't need to be more.We knew what hard was, the coaches knew what hard was. Their request was simple, our compliance was expected.
30 years later, on our final day in Iten, we were treated to a similar approach. A couple of the best athletics coaches in the world, a few of the fastest humans in the world, Tom, Skinny, and I - all in a forest. We jogged gently to it, found a stretch of incline, and did our hill sprints - running hard up and easy down for 30-40 minutes with little being said, then ran home. They knew, and we knew, we got better.
April 2024, on a hill in Greece, justHolly and I, and the same act played out. I had never seen Holly so happy after a run before. So much so that when I suggested hill sprints a few weeks back, she was excited like a kid at Christmas. The same went for today.
The Beauty of Hill Sprints
Today it was just the two of us in person, but I felt like everyone was there! So many faces and runners flashed through my thoughts as we made our way up the incline "hard" and down it "easy," one hill sprint after another until we were done. The birds sang for us, the scents somehow wrapped themselves around us, the sun rose and filtered through the trees, there were even raindrops from time to time, creating momentary images of beauty.
Final Thoughts
Sometimes all you need is a stretch of road with a small gradient. It’ll provide a great hill sprints session and make you physically and mentally stronger.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
If you have a stretch of road with as mall gradient, you have more than enough for a great hill sprints session."Fred's hill" was one of my most and least favourite parts of Clumber Park, just a few miles from my school back in the UK. We would "jog"there quite jovially as a team, the jokes perhaps distracting us from the hills prints we knew faced us on arrival.
The Power of Hill Sprints
It was simply a stretch of forest that took somewhere in the region of 40 seconds to cover and had a beautiful6-8% elevation. This hill was the perfect setting for our hill sprints workouts.
These hill sprints would not only build strength in our legs, but as my teachers would tell me each time, they would also build "character" and "strengthen the mind." I blindly believed them, as googling their theory wasn't an option in the 90s, and we had an insane level of trust.
I was promised that this type of hills prints training would deliver the results we wanted for the upcoming CrossCountry season or the fast-approaching athletics season. The results from previous seasons sat in the back of my mind, perhaps as a barter deal for what was coming in the next 30 minutes of hill sprints.
The Simple Rule of Hill Sprints
"Hard up, easy down" were the orders for our hill sprints - nothing else. There didn't need to be more.We knew what hard was, the coaches knew what hard was. Their request was simple, our compliance was expected.
30 years later, on our final day in Iten, we were treated to a similar approach. A couple of the best athletics coaches in the world, a few of the fastest humans in the world, Tom, Skinny, and I - all in a forest. We jogged gently to it, found a stretch of incline, and did our hill sprints - running hard up and easy down for 30-40 minutes with little being said, then ran home. They knew, and we knew, we got better.
April 2024, on a hill in Greece, justHolly and I, and the same act played out. I had never seen Holly so happy after a run before. So much so that when I suggested hill sprints a few weeks back, she was excited like a kid at Christmas. The same went for today.
The Beauty of Hill Sprints
Today it was just the two of us in person, but I felt like everyone was there! So many faces and runners flashed through my thoughts as we made our way up the incline "hard" and down it "easy," one hill sprint after another until we were done. The birds sang for us, the scents somehow wrapped themselves around us, the sun rose and filtered through the trees, there were even raindrops from time to time, creating momentary images of beauty.
Final Thoughts
Sometimes all you need is a stretch of road with a small gradient. It’ll provide a great hill sprints session and make you physically and mentally stronger.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
If you have a stretch of road with as mall gradient, you have more than enough for a great hill sprints session."Fred's hill" was one of my most and least favourite parts of Clumber Park, just a few miles from my school back in the UK. We would "jog"there quite jovially as a team, the jokes perhaps distracting us from the hills prints we knew faced us on arrival.
The Power of Hill Sprints
It was simply a stretch of forest that took somewhere in the region of 40 seconds to cover and had a beautiful6-8% elevation. This hill was the perfect setting for our hill sprints workouts.
These hill sprints would not only build strength in our legs, but as my teachers would tell me each time, they would also build "character" and "strengthen the mind." I blindly believed them, as googling their theory wasn't an option in the 90s, and we had an insane level of trust.
I was promised that this type of hills prints training would deliver the results we wanted for the upcoming CrossCountry season or the fast-approaching athletics season. The results from previous seasons sat in the back of my mind, perhaps as a barter deal for what was coming in the next 30 minutes of hill sprints.
The Simple Rule of Hill Sprints
"Hard up, easy down" were the orders for our hill sprints - nothing else. There didn't need to be more.We knew what hard was, the coaches knew what hard was. Their request was simple, our compliance was expected.
30 years later, on our final day in Iten, we were treated to a similar approach. A couple of the best athletics coaches in the world, a few of the fastest humans in the world, Tom, Skinny, and I - all in a forest. We jogged gently to it, found a stretch of incline, and did our hill sprints - running hard up and easy down for 30-40 minutes with little being said, then ran home. They knew, and we knew, we got better.
April 2024, on a hill in Greece, justHolly and I, and the same act played out. I had never seen Holly so happy after a run before. So much so that when I suggested hill sprints a few weeks back, she was excited like a kid at Christmas. The same went for today.
The Beauty of Hill Sprints
Today it was just the two of us in person, but I felt like everyone was there! So many faces and runners flashed through my thoughts as we made our way up the incline "hard" and down it "easy," one hill sprint after another until we were done. The birds sang for us, the scents somehow wrapped themselves around us, the sun rose and filtered through the trees, there were even raindrops from time to time, creating momentary images of beauty.
Final Thoughts
Sometimes all you need is a stretch of road with a small gradient. It’ll provide a great hill sprints session and make you physically and mentally stronger.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
If you have a stretch of road with as mall gradient, you have more than enough for a great hill sprints session."Fred's hill" was one of my most and least favourite parts of Clumber Park, just a few miles from my school back in the UK. We would "jog"there quite jovially as a team, the jokes perhaps distracting us from the hills prints we knew faced us on arrival.
The Power of Hill Sprints
It was simply a stretch of forest that took somewhere in the region of 40 seconds to cover and had a beautiful6-8% elevation. This hill was the perfect setting for our hill sprints workouts.
These hill sprints would not only build strength in our legs, but as my teachers would tell me each time, they would also build "character" and "strengthen the mind." I blindly believed them, as googling their theory wasn't an option in the 90s, and we had an insane level of trust.
I was promised that this type of hills prints training would deliver the results we wanted for the upcoming CrossCountry season or the fast-approaching athletics season. The results from previous seasons sat in the back of my mind, perhaps as a barter deal for what was coming in the next 30 minutes of hill sprints.
The Simple Rule of Hill Sprints
"Hard up, easy down" were the orders for our hill sprints - nothing else. There didn't need to be more.We knew what hard was, the coaches knew what hard was. Their request was simple, our compliance was expected.
30 years later, on our final day in Iten, we were treated to a similar approach. A couple of the best athletics coaches in the world, a few of the fastest humans in the world, Tom, Skinny, and I - all in a forest. We jogged gently to it, found a stretch of incline, and did our hill sprints - running hard up and easy down for 30-40 minutes with little being said, then ran home. They knew, and we knew, we got better.
April 2024, on a hill in Greece, justHolly and I, and the same act played out. I had never seen Holly so happy after a run before. So much so that when I suggested hill sprints a few weeks back, she was excited like a kid at Christmas. The same went for today.
The Beauty of Hill Sprints
Today it was just the two of us in person, but I felt like everyone was there! So many faces and runners flashed through my thoughts as we made our way up the incline "hard" and down it "easy," one hill sprint after another until we were done. The birds sang for us, the scents somehow wrapped themselves around us, the sun rose and filtered through the trees, there were even raindrops from time to time, creating momentary images of beauty.
Final Thoughts
Sometimes all you need is a stretch of road with a small gradient. It’ll provide a great hill sprints session and make you physically and mentally stronger.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
.jpg)
.jpg)
.webp)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
