Tadcaster Harriers - News


Hill Session: 400m Hill Sprints (2 sets of 4 or 5)

Category: Training-sessions  |  Date: May 6, 2020  |  Author: Andy Sloan

5th May - 400m Hill Sprints

With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.

Tonight's session is delivered by Andy. It's a hill sprint session and although it's hard this will lead to improvements in running form, cardio vascular and leg strength.

Click the video link to hear Andy describe the session in his own words, or follow the bullet points below (the session starts 3:06 in):

  • First find a hill which is approximately 400m in length.
  • Start with a good 10 minute warm up - a couple of minutes jogging followed by the dynamic movements and stretches you should all be familiar with. (Lunges, walking on tiptoes / heels, etc)
  • When your warm up is completed, run HARD up the hill at about 90% effort - so not far off flat out.
  • Concentrate on form, thinking about the same key points as for running on the flat
    • Running tall - head held high
    • Relaxed shoulders
    • Shorten your stride length according to the gradient
    • Try not to lean too far forwards - this will close off your lungs
    • Drive with your arms
  • Recovery is a SLOW jog back down the hill
  • Try and complete an initial set of 4 reps, then have 2-3 minutes active recovery and go again for another set of 4
  • Finish with a steady cool down and of course, don't forget to stretch when you are finished !

Enjoy !.


Hill Session: 400m Hill Sprints (2 sets of 4 or 5)