Workout Summary
- Main GoalGeneral Fitness
- Workout TypeCardio
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week2
- Time Per Workout15-30 minutes
- Equipment RequiredNone
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
Hill sprints are great for building power and speed. They are also an extremely fun form of HIIT cardio, and a great addition to any fat loss plan. But if you're new to them, where do you start? Great question!
The following cardio workout plan is designed to help a sprinting novice safely build conditioning and power. You will start slow and easy, and add sessions and distance over time. At the end of 8 weeks you will be in great shape, have more energy, and feel confident tackling even the most brutal sprinting session.
Beginner Hill Sprint Workout Plan
During the first 2 weeks you will be using only 2 sessions. Muscle soreness may be pretty intense. Take your time and ease into things. Don't try to run like an Olympic sprinter just yet.
Above all things, listen to your body on each given training day. You want to give a good effort, but also train smart. Your endurance, speed and power will start to shine soon enough.
- Weeks 1-2: 2 sprinting sessions per week, with at least 2 days of rest between workouts.
- Weeks 3-6: 3 sprinting sessions per week, with at least 1 day of rest between workouts.
- Weeks 7-8: Peak weeks. 4 sprinting sessions per week, performed in 2 session blocks with at least one rest day between each block.
| Hill Sprint Workouts - Weeks 1-8 | ||
|---|---|---|
| Week One - First Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 60 Seconds |
| 20 Yards | 2 | 60 Seconds |
| Week One - Second Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 50 Seconds |
| 20 Yards | 2 | 60 Seconds |
| Week Two - First Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 40 Seconds |
| 20 Yards | 3 | 60 Seconds |
| Week Two - Second Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 30 Seconds |
| 20 Yards | 4 | 60 Seconds |
| Week Three - First Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 25 Seconds |
| 20 Yards | 4 | 55 Seconds |
| 30 Yards | 1 | |
| Week Three - Second Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 25 Seconds |
| 20 Yards | 4 | 50 Seconds |
| 30 Yards | 2 | 60 Seconds |
| Week Three - Third Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 25 Seconds |
| 20 Yards | 4 | 45 Seconds |
| 30 Yards | 3 | 60 Seconds |
| Week Four - First Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 20 Seconds |
| 20 Yards | 4 | 40 Seconds |
| 30 Yards | 3 | 55 Seconds |
| 40 Yards | 1 | |
| Week Four - Second Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 20 Seconds |
| 20 Yards | 4 | 35 Seconds |
| 30 Yards | 3 | 50 Seconds |
| 40 Yards | 1 | |
| Week Four - Third Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 20 Seconds |
| 20 Yards | 4 | 30 Seconds |
| 30 Yards | 3 | 45 Seconds |
| 40 Yards | 1 | |
| Week Five - First Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 20 Seconds |
| 20 Yards | 4 | 30 Seconds |
| 30 Yards | 3 | 40 Seconds |
| 40 Yards | 2 | 60 Seconds |
| 50 Yards | 1 | |
| Week Five - Second Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 20 Seconds |
| 20 Yards | 4 | 30 Seconds |
| 30 Yards | 3 | 40 Seconds |
| 40 Yards | 2 | 60 Seconds |
| 50 Yards | 1 | |
| Week Five - Third Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 20 Seconds |
| 20 Yards | 4 | 30 Seconds |
| 30 Yards | 3 | 40 Seconds |
| 40 Yards | 2 | 60 Seconds |
| 50 Yards | 1 | |
| Week Six - First Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 20 Seconds |
| 20 Yards | 4 | 30 Seconds |
| 30 Yards | 3 | 40 Seconds |
| 40 Yards | 2 | 55 Seconds |
| 50 Yards | 1 | |
| Week Six - Second Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 20 Seconds |
| 20 Yards | 4 | 30 Seconds |
| 30 Yards | 3 | 40 Seconds |
| 40 Yards | 2 | 55 Seconds |
| 50 Yards | 1 | |
| Week Six - Third Workout | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 20 Seconds |
| 20 Yards | 4 | 30 Seconds |
| 30 Yards | 3 | 40 Seconds |
| 40 Yards | 2 | 55 Seconds |
| 50 Yards | 1 | |
| Weeks Seven and Eight - All Workouts | ||
| Distance | Sprints | Rest |
| 10 Yards | 5 | 20 Seconds |
| 20 Yards | 4 | 30 Seconds |
| 30 Yards | 3 | 40 Seconds |
| 40 Yards | 2 | 50 Seconds |
| 50 Yards | Max* | 60-90 Seconds |
*Do as many as your body feels like doing. Push yourself and have fun.
13 Comments
Do I complete all five 10yard sprints before moving to 20yard sprints? Or do I alternate 10y, 20y, etc?
Hey Conor - you'll complete all sets of one before moving on to the next.
Is the rest between each individual sprint, or between sets?
e.g 10 yards, 60 seconds, 10 yards, 60 seconds, etc
or
10 yards x5, THEN rest for 60 seconds?
Hi Josh,
Rest should be between each individual sprint as one sprint is one set. You're first example is correct.
10 yards, 60 secs, 10 yrds, 60 secs, etc.
Hope this helps!
Exactly what I was wondering. Thanks!
Forgive my idiocy, but when talking about "Hill Sprints" does it mean sprinting up a hill, or is hill a reference to something else I am not aware of?
Sprinting up a hill.
Maximum results/minimal time.
Is work out 1 week one performed one day of the week
Or is it work out 1 then 2 in the same day
I'd like to save browsing time for anyone else like me, so here it goes:
10 yards - 9 meters
20 - 18
30 - 27
... etc.
To round numbers and make it more challenging run 10, 20, 30 METERS.
Hi,
Does each workout consist of: for example workout 1: '10yards x 5' AND or OR '20yards x 2'?
thx
Hi, the rest is between each sprint? ex : 1 sprint 10 yard + 60 seconds ?
thanks
yes the example you posted is for the first workout