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RunHills & climbing

Hill Sprints

8–10 × 10–12 s maximal uphill sprints, full recovery

Time
48 min
Hard
1:39
in zones 4–5
Difficulty
ModerateDifficulty 2 of 5 — Moderate
Inspired by
Renato Canova

What we typed

Warm up 20 min easy. 9 × (11 s maximal uphill sprint, 2 min walk back and full recovery). Note: 8–10 sprints of 10–12 s. Cool down 8 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

easy

20 minZ2
9×sprints

Sprint

Maximal uphill

11 secZ5

Walk

Back and full

2 minZ1

Cool down

easy

8 minZ1

Targets that fit you. Every rep carries an effort cue — easy, hard, all-out — so it runs by feel at any fitness. Hills, strides and surges don't suit a pace target.

Scaled version

Start with 4 × 8 seconds and add two sprints a week.

Build the scaled version in Forge

About this session

The story

Canova and Arcelli's marathon book recommends fast uphill sprints of 15 seconds or less on very steep hills. Our version: 8–10 sprints of 10–12 seconds with full recovery.

What it trains

Power, stride strength and injury resilience — maximal efforts so short they barely tire you.

Who it's for

Every distance runner, all year. A classic add-on after an easy run.

Sources 1
  1. Review and summary of Marathon Training - A Scientific Approach by Renato Canova — Running Writings, 2023

This is a game-changer. Have already set up a training plan for my upcoming trail race.

@VulaneMthembuX

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