Need help with planning hill workouts for base phase

Training Advice/Discussion 1500

8 years ago 11/30/2015 10:01pm EST

I'm a high school runner, currently in base phase for spring track. I should note that I'm either not having an indoor season or it will be 4 races max, not peaked or trained specifically for.

Anyway, I'm trying to improve my basic sprint speed and have started doing hill sprints this winter. So far I've done 2 sessions, one 7x150m hills, full recovery, and 10x150m hills, full recovery. Both almost all out sprint efforts. My questions: Is this a good workout for base? I'm worried it's the type of workout that could interfere with base building and cause an early peak. I don't accumulate lactate, but I've read a lot on the board about how you should max out your hill sprints at like 10 seconds duration.

I would ask my coaches, but they wouldn't be of much help on something so specific as this. Thank you.

8 years ago 11/30/2015 10:45pm EST

re: OklahomaGuy

I'd say you're on the right track. It won't cause an early peak. Actually it's what you should be doing for base building. Down hill sprinting is also a good w/o for developing speed. Just don't use a steep hill. 3-4% is all you want. Walk up, don't run for this w/o.

8 years ago 12/01/2015 12:11am EST

re: Happyjack

Hey I would do less distance on those sprints. Pure speed is 100 meters and less without struggling. The reason why people do hill sprints and short sprints is for nervous system and fast twitch muscles.

Start with 6x60 meters all out hills with full recovery and increase.

There is nothing wrong with 150 meter sprints but those work little different systems and recruit little less fast twitch muscles.

It will help you with ground reaction time and muscle recruitment which all help with slower running paces becomes faster with same effort.

If you want more info or help email me at

marathoncoach31@outlook.com

8 years ago 12/01/2015 12:42am EST

re: OklahomaGuy

I would do shorter ones, like 7-12 seconds. Relaxed and fast. 150m is long enough to accumulate lactate.

8 years ago 12/01/2015 2:55pm EST

re: hillsprints

hillsprints wrote:
Hey I would do less distance on those sprints. Pure speed is 100 meters and less without struggling. The reason why people do hill sprints and short sprints is for nervous system and fast twitch muscles.
Start with 6x60 meters all out hills with full recovery and increase.
There is nothing wrong with 150 meter sprints but those work little different systems and recruit little less fast twitch muscles.
It will help you with ground reaction time and muscle recruitment which all help with slower running paces becomes faster with same effort.
If you want more info or help email me at
marathoncoach31@outlook.com

Max these at 10 seconds. Do them after normal running days.

do longer hills for a different stimulus. Don't go by distance, go by time and effort. Follow them up with 4x200 on the flats.

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