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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
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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 Rob Foster
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
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 Rob Foster
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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 Rob Foster
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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
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