The NGN Running Secret: Hill Sprints

by Virgil Aponte

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Yup that's me running up a hill in Highland Park Brooklyn. And these days I have an even better hill at Miller Avenue in Brooklyn.

The first thing to understand is that you must not go all out it if you are new to hill sprints.

And if you are really out of shape you may want to simply walk up hills or just jog up hill. Please trust me on this. If want to be sore for a few days or feel like throwing up then don’t take my advice.

So, how far and how long does it take?

Before I answer that here’s a sample of a hill sprint workout:

1. Warm-up: Run half speed uphill 60-100 yards (12-30 seconds)
Walk back and rest 1 minute

2. Run half speed uphill 60-100 yards (12-30 seconds)
Walk back and rest 1 minute

3. Run 3/4 speed uphill 60-100 yards (12-30 seconds)
Walk back and rest 1 minute

4. Run 3/4 speed uphill 60-100 yards (12-30 seconds)
Walk back and rest 1 minute

5. Sprint at almost full speed 60-100 yards (10-25 seconds)
Walk back and rest 1 minute

6. Same as # 5

7. Sprint at full speed 60-100 yards (10-25 seconds)
Walk back and rest 1 minute

8. Same as #7

9. Optional: Run at half speed 60-100 yards (12-30 seconds)
Walk back and rest 1 minute

10. Optional: Same as #9

This is a sample of a hill sprint workout that I’ve used many times to get in amazing conditioning. The great thing is that it only takes 15-25 minutes 2-3 times a week. Of course you can do more but most times it won’t even be necessary.

People are amazed yet very skeptical when I tell them how effective these hill sprints are and that you can build muscle, lose body fat and raise your metabolism. Just take a look at the amazing physiques of sprinters to get an idea of the many benefits of sprinting.

As much as people love long slow distance running it won’t give you the same bang for your buck that sprints or better yet hill sprints will. The results speak for themselves.

So you may ask yourself: Is that all it takes. A quick and easy workout like the one described above. In all honesty the answer is yes! Because the workout is not very long you may think that it’s easy but the truth is that it’s an advanced workout.

In fact I recommend you start with much easier workouts (especially if you are new to this).

Here are some ideas to start off if you are a beginner:

1. Start off with only 6 intervals

2. Run half speed and only up to 60 yards. The advance workout asks you to
run up to 100 yards.

3. Run all your intervals at half speed and see how you feel for the next few
days. Many people find themselves very sore after this workout.

4. Rest 1-3 minutes between intervals

5. Use a flat surface or a lower sloped hill

6. To progress you can:

- add intervals until you reach 10
- add more yards per run until you reach 100
- use a hill
- run 3/4 speed
- run full speed

You can learn a lot more about hill sprints along with the rest of the NGN Training Secrets by ordering below:


Click here to try NGN for Only $4.95!

As Always
Best In Strength & Health,

Virgil Aponte
No Gym Necessary