8 Second Hill Sprints | The Missing Link in Your Training

[@runelitecoach]

You can read about hill sprints and MANY other hacks like this in the Run Elite Book! www.amazon.com/dp/B0CFCZF65L

[@apelsinas14]

KZbin coach, can you answer why Ritzenhein as a coach now giving his athletes 200m hill sprints?

[@justinnevins107]

Yup, I do hill sprints and strides. I used to do 10 sec hills, but yeah, I knew about the 8 second thing (how most humans can only go all out maximim for 8 sec., thats why 100m sprinters get to peak at 40-60 and start to fade around 80m). That TOTALLY makes sense why 8 sec is better than 10. Those last two, I'm fading, and it's just a push through. Thanks for the tip, I will adjust.

[@runelitecoach]

Close enough

[@jriddle599]

Ha…I’m 65 years old with 115,000 miles in my legs..I do 15 second uphill sprints because I need the first eight seconds to get up to max speed to avoid injury!! Long rests for sure! So in effect I’m doing 8 seconds max power

[@runelitecoach]

That’s fine. Just hitting the max speed for about 8 sec. Good job

[@johnnypar70]

Another great informative video Andrew. I’ve been doing one session of 8-10 hill sprints per week for the past 3 weeks. I have already seen the benefit. Thank you..

[@runelitecoach]

Awesome!

[@thru_and_thru]

I can’t believe people do hill sprinters sideways…I legit thought you were joking there 😂

[@runelitecoach]

It was intended as a joke, and then we found that footage of people actually doing it.

[@emilyjensenius4289]

I thought he was joking too, until he rolled the clip and I was like...oh, geez!

[@morrisg5060]

@@emilyjensenius4289I thought it looked good. I remember doing those drills for karate. I look at it as cross training and lots of runners need cross training anyway.

[@loganlancaster4809]

As a former soccer player running sideways has its place but why anyone would regularly do it as fast as possible is beyond me.

[@harrymaurer7984]

@@runelitecoachhilarious 😂

[@ironman20803]

I been having our runners do this for the last 6-8 years and we always do this Performing sprints during the Base period is crucial as it activates Fast twitch muscle fibers, which are otherwise unused during this phase. This activity helps in developing strength and increasing speed. If a hill is unavailable, short sprints on a track can suffice, but they pose a higher injury risk due to the rapid turnover required on flat ground. Ideally, find a hill with a 10-15% grade and sprint 60-80 meters uphill, starting with 5 or 6 repetitions and adding one more each week. Ensure full recovery, typically around 3 minutes, to avoid lactic acid buildup and maintain consistent effort and intensity. This recovery period allows the Creatine Phosphate energy system to replenish, supporting effective sprint repetitions.

[@runelitecoach]

Well said

[@truth-Hurts375]

Do you this once a week ???

[@harsectinal]

4 minute rests seem much more reasonable and consistent with weightlifting norms.

[@thomasm1142]

I started doing this exact routine, starting with 4 up to 7 now. I don't time my rests though , just go when I feel up to it so around 3-6 min I feel a lot fitter already!

[@grass99-he6si]

Chat GPT comment

[@RustyTreeMan]

Best advice is the long breaks between sprints. So many 'trainers' advise people walk back and go again, or 1 minute, you will kill yourself or collapse after just a few sprints. Rest, recovery, take your time, enjoy the break, then go nuts! Great video

[@runelitecoach]

For raw speed development yes spot on! Thank you

[@afoninja121]

Rest for sure, but 15 minutes like he said was just way too long. I did 4 minutes recovery time while slow jogging in between to keep moving and I had PLENTY of gas in the tank to go another 8 seconds.

[@amblincork]

I think you are missing the point of speed repeats and the intervals between repeats - and not all coaches will limit the interval to jsut one minute. This is video is about developing fast twitch muscles which is different from the purpose of speed repeats but fasterfast twitch muscles will feed into speed repeats and allow the runner to increase the pace of their speed repeat. So the 8 second spint sessions will complement the longer distance speed repeats

[@richardmiddleton7770]

Walking slowly back down the same distance you've just sprinted is plenty of rest. Just don't jog/run back down. If your heart rate hasn't dropped back down to zone 1 or lower zone 2, you just need more aerobic conditioning.

[@RustyTreeMan]

@@richardmiddleton7770 maybe I’m getting old 🙂

[@maximilianu.n.o.2733]

thanks i just did 12 today on a 10% ascent...youtube prob gonna hide your channel in the algorithm...you have too much quality, too genuine and seem not to be bought(not a freem@son)...thankyou my guy

[@maximilianu.n.o.2733]

right?? and nice ive been vegan since 2015...(morals and health reasons...not climate ho@x) @@williampatrick8814

[@annahunt6578]

Great video! I LOVE hill sprints - it's so enjoyable to tap into full-on power.

[@runelitecoach]

Glad you enjoyed!

[@djc0108]

Great information well explained…..I think I’m guilty of not allowing enough recovery time when I’ve done hill reps. Quality over quantity. 👍

[@liamroche1473]

I live in a very flat region, so one of the main reasons I bought a treadmill was to do hill intervals. My experiences with this are quite interesting. Firstly, my treadmill is not a top-end one so it is limited to about 3:57/km - not really a sprint! - and 10% slope. This combo already provides a high power interval, but it is certainly not maximal. I realised that a simple modification could fix this, so obtained a 4 x 4 fence post which adds another 10% to the slope of my treadmill with no problem (having ensured the platform is stable). With this setup, what I have tried is using the maximum speed of the treadmill and cranking up the slope. The interesting thing is that even which quite high power sprints, I seem to recover plenty to turn up the slope and go again (without heart rate rising much at all - in zone 3), until I reach my max. Can certainly feel the demand on the muscles - especially the medial glute, I think - as I get near max. For me, when I last did this, I got to 18% slope, a big increase on the previous time. I feel the training response is very strong to this sort of protocol. While the way I did it, the last few hill sprints were near maximal and getting shorter ( down to just 5 strides on the last, if I recall) but I don't feel any more than a minute recovery was needed. Of course 8 seconds is really quite a long set in weight training terms - more than 12 strides per leg, I would say - and general principles would suggest even shorter is optimal for strength. This is easier on the treadmill because there is no acceleration phase - every stride is identical and at full speed (and the very large slope helps as well).

[@louissatt8497]

Took up sprinting competitively when I was 72 years old got quite reasonable performance grades in the Masters Leagues UK I used 12 second hill sprints on grass mostly with full recovery ran on every 3rd minute. Ran my fastest 200m at 75 years old

[@raysaliquor]

All the explanations, cause, effects, and so on are so incredible!!!

[@runelitecoach]

Thank you

[@janigrohn4516]

56 years old.Winter in Finland.Ice and snow...still doing one hillsprint daily and no spikes,just regular running shoes.Feelin good and strong,so i'll keep on runnin.I have managed to recover while doing them daily.But just one sprint per day.

[@runelitecoach]

Nice! Heck even one all out hill sprint per day has a cumulative effect on your training cycle. Nice job! 👍🏼 and thanks for watching

[@robws007]

Great explanation of the 3 energy systems!

[@runelitecoach]

Thank you

[@benbeecher5339]

I appreciate your videos. The only running I’ve done was in school and the military, I can honestly say I don’t have any fond memories of that. I live in central Maine and started running last June. I was able to at least get a couple of hours a week in through the winter. The snow is almost gone and I’m able to get more time in now. I get up early and do it and actually look forward to it. I’m not that fast and I’m sure I’m making lots of mistakes but I enjoy it. Never thought I would say that lol.

[@stevenhudson7854]

Thanks for this excellent advice. This is definitely what's missing from my running .

[@leocossham]

Yes 8-9s is the longest you can sprint at max effort before running out of ATP makes you slow down (experimenting with hill sprints myself backs this up) but that doesn't mean you should never do hill reps longer than 8s. Sub max hills have value too. I've ran 1:55 in the 800m and 31:16 in the 10k for context.

[@leocossham]

If you want to focus purely on speed, then yes 8s max power output hills are great, but they would be most useful in the base phase of training

[@runelitecoach]

Yup. True statement

[@nikitaw1982]

how do you know when ATP replenished doing the 8 second top speed hill sprints?

[@jviers77]

I have never ever considered running hills sideways! If a coach had ever suggested that I think I’d look at them as if they’d grown a 2nd head!

[@runelitecoach]

Haha. 🤣 I hear you. I’d probably laugh at how much of a straight face they kept while kidding around!

[@amblincork]

I would think running sideways up hill would sooner or later result in injury - and I am a hill runner who would be very used to hill running but I just would not even try running up sideways..or down

[@carnivalgods4573]

These are great. At 52 I don't quite attack them like I used to but enough to make them daunting. Now I finish with a couple of backward trots to promote good posture lol!

[@robertwright88]

Great advice! I’ll definitely include it in my schedule.

[@jessicareynolds718]

Love hills! This is a great opportunity to test. I really like the lower injury concept

[@runelitecoach]

It’ll help SO much

[@somkitthompson9559]

Excellent advice. I love this and will definitely utilize your recommendations. Your haircut still looks amazing ⭐️

[@runelitecoach]

Thank you! I’m keeping my hair more clean, cut these days. Found a new stylist, and makes for less maintenance too. But I’m doing so much running, and dancing, that shorter just makes it easier to manage. Thanks for the compliment.

[@potblack7951]

You’re very well informed for a young runner..

[@runelitecoach]

Thanks. I’ve been running for 27 years.

[@dcsmith37]

Coach, I love the effort and love that you put into your training program and KZbin videos!

[@runelitecoach]

Love that you enjoy. Welcome

[@DanielL143]

Not just great advice, but so thoroughly explained - Thanks! (what about running stairs, very intense but hurt my knees?)

[@runelitecoach]

An accepted substitute if you don’t have a hill. But hill will help your running more as it is more specific to a race course and activates your calves more and allows for self selected stride length

[@DanielL143]

@@runelitecoach This makes sense. I don't really like running up and down the long sets of steps we have locally along the escarpment in Sothern Ontario (which is very popular) but I do enjoy a good hill. Its running back down that hurts my knees too. Thanks again.. I think your approach of explaining the science behind the strategy is very effective at helping to apply the information and also deliver the message. Well done sir.

[@pragmaticduck1772]

Its not so much that longer hill sprints are wrong or bad, its just they serve a different purpose. Its no different to training 50m sprints vs 400m sprints. The 50m will be better for pure speed, the 400 will build better lactate tolerance. But both are still technically sprints.

[@runelitecoach]

Agreed. And that’s what I said in the video. Just different. Like a long run vs an interval run. Just different things. But longer hill reps aren’t “sprints”, they’re intervals. You can’t sprint all out speed longer than 9 seconds

[@pragmaticduck1772]

@runelitecoach yeah that's fair, i mean i think it eventually comes down to a semantic game, i was replying more to the thumbnail/ title (which i ought to know better) which wasn't what the video said. 200m in my mind is very much still a sprint race as is 400 but again, I'm being bit picky. Love the content, mate.

[@Messup7654]

Technically not even the 100m is a sprint a 60m would be tho

[@thecaptainchas2820]

I’m incorporating 8 second ATP hill sprints into my own training and that of athletes I am coaching. Strides too, which I already do, but will do more of them and more often. Works for Kenenisa Bekele, #amirite?! I’m also referring people to your book and channel. Thanks Andrew!

[@runelitecoach]

Very well done! I often reference Bekele when talking about strides

[@Stevo79er]

Going to add this to my weekly routine

[@threatened2024]

So glad you posted this. Insta butt influencers constantly claiming to have done "5 minute sprints" ...Usain Bolt would have held every track record up to middle distance if it was possible to sprint for that long.

[@runelitecoach]

Yup 👍🏼

[@ericgreene3490]

Very informative! Been doing 5 hill repeats on a weekly basis at 30 seconds each. Only make it halfway until I notice that I slow down. Recovery has been about a minute jog back down. I am going to reduce the time and see what happens.

[@runelitecoach]

That’s a great workout, too. That’s a somewhat modified version of a Tabata sprint. It’s very useful for your anaerobic power. And you should keep these as a great tool, but occasionally do the shorter sprints so that you can maximize that fast twitch development.

[@ericgreene3490]

Finished my weekly hill repeats. Changed it from 30 sec to 15. Had more rest in between. I really did notice my max speed was shot at 8-10 seconds. Such great knowledge and information. Thanks!

[@amblincork]

You can do both kinds of sprints and get benefits from both.I routinely do 400 metre uphill runs as well as 400 metre flat runs and ideally would do both flat and hill repeats in a week

[@gudboyngdisyerto]

ordered your book last week december 12 together with brad hunson's book. amazon says it's arriving january 10. i've been doing 10x10secs hill sprints with 3:50 recovery jog once a week. easier when i already know that the hill segment is 40mins

[@runelitecoach]

That’s a crazy long time… if you have prime it should be 3-4 days at most. Where are you located? Send me a DM on IG and I can get it to you faster

[@gudboyngdisyerto]

@@runelitecoach that's ok. i'm not from US and picked combined shipping with another book and a pair of running gloves to save on shipping fee. thanks

[@johnaskew3705]

How would this transfer to treadmills? I feel this would work well in a controlled environment especially in winter. The only thing is the delay in belt speed and not having instant acceleration

[@runelitecoach]

I used to work at a performance training center where we did this on treadmills. It’s tricky, and you gotta be sure to be safe. But what you do is you step off to the side of the treadmill put the speed up and then hop on. But don’t do that unless you experienced doing it and know how to safely do it. We also had spotters when we did that. If you can’t do that, then just do strides on the treadmill and not hill sprints

[@runningwithjane]

Excellent video and well explained, thanks!

[@runelitecoach]

Glad you enjoyed it!

[@Stickybutton]

Seems like good information as it makes sense.

[@chrism589]

Been doing 8 secs hill sprints for the last few weeks. Yeah can feel the'fading'after about 8secs.

[@runelitecoach]

Yup

[@tktobreak222]

I just finished reading your book recently and really enjoyed it! I've actually been doing hill-repeats like 20x200m uphill, taking the training ideas of recent great runners like Ingebrigtsens and Jake Wightman whose hill sessions are 200-600m. I understand the critical point of 8 seconds and will definitely add it into my training, but I'm curious about how you would think or characterise those top runner's methods.

[@runelitecoach]

They do that to start peaking. Those are intervals just run on a hill. They have their place. It’s just a totally different kind of workout that’s done at a different time. Thanks for reading the book! Please leave a review on Amazon. It helps a lot

[@paxundpeace9970]

Sounds like Jacob they often do 10 times 200m all out with in less them 9mmol lactate

[@13t1]

@@runelitecoach Jakob is doing this in his base phase.

[@thall0]

In what kind of runs should one add these? Easy runs, or hard days/workouts (before 1k repeats for example, since I guess it's optimal to do the hill sprints with fresh legs)

[@runelitecoach]

Do these when fresh only. So an easy day or potentially before a workout but not after

[@D_Crichton95]

What’s the max amount of sets and reps you’d recommend for someone completely new to running vs someone who’s been running for a while? Thank u for this information! 😄

[@cpm4317]

For someone who is new. Don't do it all...

[@Dirtydreamer2023]

@@cpm4317why not?

[@kabobjs]

Do you recommend doing these in the place of strides or in addition to strides? In the book, you recommend 1-2 strides per mile run each week. Does a hill sprint replace a stride? Trying to understand how to fit this in. Thanks.

[@runelitecoach]

Maximum of eight Hillspring three times per week

[@kevins6366]

Should I count hill sprints in my weekly strides count?

[@runelitecoach]

Sure you can. If you have a very low amount of either, then keep them separate. But if you’re getting towards ratio of two strides per mile run a week, then yes, you can count your sprints.

[@kevins6366]

@@runelitecoach - Great thanks, hitting about 1-1.2 strides / mile right now including hill sprints, working up to 1.5 over next few weeks.

[@candyelizabeth2955]

What about an 8 second hill sprint (I have a super steep driveway I think will work), and then a weighted jump rope during the recovery window? Is that too much? Also any advice for someone with a bad knee? Trying to get my speed up as fast as possible for and upcoming law enforcement agility test. I now wear compression sleeves during my runs and I’ve learned to ice my knee for 15min after every run to prevent pain/limping in the coming hours or next day. Any advice for knee strength? My pain is always to the left of my knee cap on my right knee. Left knee is fine.

[@java6727]

Could you do hill strides and 2-3 min hill intervals the other 4 days for a couple of weeks? Mon; 8x8sec hill sprint, Tue 10 x 20s hill strides, Wed 8x 3 mins uphill Intervals, Thur 8x8sec hill sprint, Fri 8 x 30s hill strides, Sat 10x 2 mins uphill intervals.

[@qigong1001]

Not sure what to make of this. I do anaerobic hill-interval type work maybe once a week where it lasts 50 seconds, the rests in between our pretty long, however. I have seen massive improvement. But it does require more recovery. I absolutely think what he’s saying is worth giving a shot for a period and see what happens.

[@runelitecoach]

If your goal is to train the anaerobic system, then your recovery doesn’t necessarily need to be a full recovery. In fact, many times it shouldn’t be a full recovery so that you can get back up to a high heart rate quickly. But what I’m talking about here is absolute full power, which, yes, is anaerobic, but it goes beyond that, and it uses the shortest energy system that you have, shorter than the anaerobic system. So what you’re referring to here is just a different type of training. And you can totally do both. But there’s nothing wrong with what you’re doing, it’s just different.

[@qigong1001]

@@runelitecoach i’m 100% going to incorporate what you suggested!

[@HighCaliberGarbage]

So if I want to incorporate these into my training, should I do them in place of strides? Or, if I should do both, when should I do each one?

[@runelitecoach]

You can do both. You can watch the videos that I have on strides as well to get more clarity. But really watch the video I have on structuring your training through the triphasic model. And if you like you can pick up the Run Elite book that breaks it down in minute detail for you

[@TheRealMyracleGarcia]

Dang I been doing 3 days straight lol 😅 and now you gave me this I want to do today the 8 sec 😂. But I won’t I’ll just walk and do hill tomorrow again 🙄 thank you 🙏🏾

[@runelitecoach]

Yes, don’t do too much too fast, you have time, just lock in a new level of training and volume, and sustained for a while before increasing again

[@jonsmith20766]

This is THE video that inspires me to do hill sprints. The 10 minute rests could be utilised for other less strenuous activities that you might be into. Juggling, Bo staff spinning, reaction drills etc. I have osteoporosis and low T levels, from what I've looked into, hill sprints would help improve those conditions along with other benefits right?

[@TheRealMyracleGarcia]

@@runelitecoach ok thank you ! Makes sense! I did it and love it this way .

[@Kelly_Ben]

Wow, you really bring out the "experts" in the crowd! 😂 I get super bored while running, hence my hatred of the track, and severe dislike of pavement in general. Repeats of any kind over the same terrain are also dreaded. I've been doing hill sprints (30 seconds, I'll shorten those), by running a hilly route, charging the hills and jogging/ walking the rest. Is this a reasonable replacement for the same hill over and over? Any suggestions on how to further maximize it for this purpose, without actual repetition?

[@runelitecoach]

Of course. You don’t need to run the same hill again and again. There’s no reason why you can’t do different hills.

[@Kelly_Ben]

@@runelitecoach Thank you sweet baby Jesus! Lol You sound surprised by my question, but every hill workout video I’ve ever watched has been all about running up and down the same hill. Over. And over. I’m loving your real world advice, in this and all running topics.

[@Dirtydreamer2023]

Nice video. However I didn’t understand why is it important to develop fast-twitch muscle fibers for running long distance or improve the phosphocreatine energy system. Wouldn’t anaerobic make more sense, at least for the last meters in a 5km for example?

[@runelitecoach]

You’re not trying to improve your phosphocreatine system. You’re simply using it in order to develop your fast which muscle fibers. Your fast, which muscle fibers become a limiting factor as you fatigue. That’s why you can continue to run if you slow the pace, but you can’t pick up the pace for very long, when extremely fatigued. You’re using all muscle fiber types when running, just in different proportions. So, of course, you’re slow twitched development is really important for a marathon, but it doesn’t mean that fast twitch muscle development is not. It’s very important, and most runners don’t develop it at all, so there are massive gains to be made there.

[@Dirtydreamer2023]

@@runelitecoach thanks for answering. That makes sense!! 🔥🥰

[@fatmansprinter]

and work in a recovery week, do less or none 1 week because sprinting is very taxing on your CNS. 8 reps x 8 seconds x 3 x a week seems a lot to me and my son is a sprinter - Up hill maybe 50 m for average person in 8 seconds so 1200m a week - my son does 350-400m (over 3 days) and is sub 7 for 60m that`s how little you need to make it work. He doesn`t have the fatigue of running distance either. Anyone that`s going to start doing these reps better know what they are getting into.

[@runelitecoach]

Yup. That’s why 8x8 three times a week is the maximum. Not the recommended. But the maximum.

[@EricCartmanFTW]

another thought about adding this to a weekly routine, how about during those 30s, 60s or 90s hill repeats go easy or steady on the way up and then hammer the last 8 seconds of the hill rep. with 3-5 mins rest walking downhill? I used to do all my hills at the same pace and only started trying this concept last week. What do you think Andrew?

[@runelitecoach]

I guess you can do that, but I’d prefer to see that extra time be spent and just recovering so that you can do another eight second health sprint sooner and get a little bit more volume there. If you’re gonna do 92nd health sprints, I would just call those uphill intervals, there’s a place for those for sure, just a different workout. And combining the two I guess you can do, but it seems inefficient at both, focusing on just one for a day will likely produce a better result. But there’s nothing wrong with it. I think you can try it if you want, it’s not going to hurt you, but it’s equivalent to just doing a very hard interval with a fast finish. So just view it as that.

[@TheRealMyracleGarcia]

I’m assuming grass hills apply to this too ?

[@runelitecoach]

Grass, Trail, asphalt, track, treadmill, you name it

[@perfidy1103]

I did these for the first time today. I ended up doing 6 of them with about 6 minutes of very easy running between each sprint, 8s up an approximately 6% hill. A question: should these be SPRINTS? In your strides video it sounded like strides should be run at just below the transition between a fast run and a true sprint, but you don't mention that here. I ask because the way I did them today involved (a) running on the balls of my feet (during the sprint itself my heels never touched the ground) and (b) a lot of contribution from my upper body. They felt great, but I was wondering whether I should be doing them with more of a fast running form rather than true sprint to maximise carryover to non-sprint running?

[@runelitecoach]

Hey. Nice job starting to do these. Yes they are 100% speed

[@Ahe346]

Good advice bro

[@runelitecoach]

Appreciate it

[@nikitaw1982]

how do you know when ATP replenished doing the 8 second top speed hill sprints? does slow jogging interfere with this?

[@runelitecoach]

Good question, active recovery will help. The way that you know your ATP is replenished is simply that you waited 5 to 10 minutes. Your ATP will replenish extremely rapidly, but to be back at 100% will take this waiting. The best way to know is that you feel Ready to go, and the absolute best indicator is that you in fact, maintain 100% speed

[@nikitaw1982]

@@runelitecoachthank you I did a 2 hour trail walk with lots of hills, the 8 second all outs felt good. Did 5 or so 5-10 minutes apart. I don’t know if I did all out efforts. It felt odd to stop before heart rate or muscle fatigue kicked in. Easy to add and maintain!!! Thank you

[@mckonal]

thanks for the info & input. at the end of the video, do you really not run with a chest strap, no?

[@runelitecoach]

I don’t use one

[@mckonal]

wowzers.@@runelitecoach

[@emilyjensenius4289]

Whoopsie I've been doing 20 second hill sprints...guess I'll try the 8 sec ones!

[@runelitecoach]

Still useful. But for anaerobic conditioning. Not as good for fast twitch development

[@algken8761]

What elevation is needed for hill sprint and what incline on treadmill.

[@fontajo]

I do this exact workout except downhill. makes you feel alive. all heels too

[@runelitecoach]

Downhill Running) has a huge place in training. I normally have my runners do strides downhill, not sprints. And then, towards the end of training, we do specific downhill runs to maximize the sarcomeres of your muscles. Yes good stuff. Heels are ok on a downhill

[@adrien1802]

@@runelitecoach but what about knees ? not too much impact ?

[@suttee9102]

@@adrien1802 barefoot on grass has a much lower impact level for uphill, downhill, and flat

[@ciaran1069]

Would allowing heart rate fall below a certain number be good for recovery

[@Eldooodarino]

Brad Hudson says to work up to twelve 12-second hill sprints. (Pg 82 in my book)

[@runelitecoach]

Yup there’s a whole section in my book reviewing Hudson’s approach and how to plug it in. He has you start at 8 seconds as well though. Of course you can progress later if you like. But hardly anyone is already doing 8x8s three times per week and starting there is far better than starting at 12

[@Eldooodarino]

I intersperse a pretty long slow run with hill sprints. I'm old and do a 3 mile run (which happens to be uphill) before I ever touch any speed. I recover a minimum of ~6 minutes between sprints, sometimes 12, which I believe is over 90%. I run slow or sometimes walk but now that I'm up to 10 sprints, it's at least 8 miles with my warm up. I've heard people claim that one shouldn't mix fast and slow but they didn't convince me. I have the idea that there's no reason not to combine my one long slow day with hill sprints. From what I've read in the scientific literature a 6 minute recovery repletes phosphocreatine to about 85% . 12 minutes probably gets you over 95% but that ends up taking more time than I want.

[@chazmartin4937]

If I have an hour to work out with uphill sprints, then potentially I can get about six 8 second sprints in, with five minute rest in between. Since I’m not getting as many sprints in, is there anything that I can add to the 8 sec sprints, that will increase the effectiveness of such a small amount of sprints? Small weights added etc

[@runelitecoach]

Just easy jog between hill sprints so you get your mileage too. You don’t need to stand around and wait. But adding in flat sprints between isn’t productive as you’d then need to fully recover from that before your next hill sprint.

[@don2144]

What about a 8 second hill sprint then immediately backpedal down for rest period, Then immediately sprint back up once you backpedal to bottom?? . I always time myself to make sure sprinting up is within 8-9 seconds and not slowing down because of limited rest. This way my total hill sprint workout comes in at around 4 minutes complete, and I get knee strengthening with the backpedal part of workout . If my 10th hill sprint comes within 1 second or so of my 1st wouldn't that be OK??

[@runelitecoach]

I mean, backpedaling down the hill is just a different thing. As far as I’m concerned, you can do whatever you want between Hill sprints, including backpedaling, back down, but I would take a little bit more time. It takes several minutes to be ready to go all out again. And if you’re doing up to eight reps, you’re gonna want to be taking 5 to 10 minutes ideally between reps.

[@don2144]

@@runelitecoach Yes I agree and understand your point. I have always read that my rest was not sufficient but felt if my time on the last sprint was close to the same as the 1st I would be ok. Hill sprints are never easy as you know , so .I think its a mental thing knowing I can be finished in less than 5 minutes and I time myself every time to make sure my speed is the same or better.

[@tavo321]

4:14 another word for this is speed strength

[@joakimlandhage5611]

Thank you for a great channel and very interesting videos! Are these sprints more specific for sprinters compared to distance runners? And would distance runners benefit more from hill strides and hill sprints of around 100-300m each? I understand that distance runners ofcourse would benefit of these 8sec bursts also but would you suggest putting them during an easy run instead of strides like once a week for a distance runner?

[@runelitecoach]

The answer to this, is basically the video itself. Just watch it and both are answered in detail :). You CAN do longer hill runs if you want, but then you’re doing intervals. Intervals have a place. But they’re totally different and work on different aspects of your running. And they don’t expand your ability to peak. They just move you towards what your potential is currently to peak

[@gerson7366]

I have a question. So by doing 8sec hill sprints. Does that mean that the other runners here on youtube that has a video of hill sprints saying 30-60sec rep is their "recommended" time per hill sprint. Who's telling the truth though? Or is there different benefits for this?

[@runelitecoach]

It’s not about truth. It’s two different workouts. This is for maximizing power and raw speed and neuromuscular intervention. Longer hill sprints aren’t sprints. You can’t sprint for 60 seconds. It’s a run. It’s an anaerobic interval. Just different.

[@gerson7366]

@@runelitecoach yeah i figured after reading the comments here. Thank you for explaining it. So personally how do you do this workout? Cause 5-10mins rest after burning 8secs is just way too much time to recover for me. Cause i'm always in time constraints. I only got an hour and 2H on weekends. In 1H time you would only get to do 6-8reps and i'm guessing that should be enough?

[@Pindropphotog]

For a sports athlete i can only fit in one speed session a week should i rotate doing flat sprints with hill sprints every week? Or periodise both

[@runelitecoach]

It depends what you’re training for. What are your goals? But a basic answer is that you want to train nonspecific furthernout from your competition and more specific as it approaches. So depends on you, your history, when your event is, etc

[@Pindropphotog]

@@runelitecoach thanks sport is soccer my speed is probably great but power could develop more. That makes sense maybe hills first than top speed mechanics closer to season. And in season hills might work for a period at some point to be less taxing

[@stevepace-first8617]

A question. For those of us who are relative beginners, is it best to just concentrate on building up mileage with easy running, I was thinking something like 60 kms per week before doing any speed stuff. Or is it better to sprinkle in the speed regardless of being pretty underdeveloped all around. I am always a bit wary of the fast stuff, hamstrings and calves seem a bit temperamental when I push hard. Does the book map out progress from noob to elite?

[@runelitecoach]

You should add in strides, unless your hamstring is really bad. You can omit the hill sprints until you have consistent strides going, and then add Hill sprints later. But only slow easy running is unlikely to yield faster race times. It should be coupled with at least some strides, unless you’re an ultra marathon, in which case they’re important, but arguably less so

[@stevepace-first8617]

@@runelitecoachmany thanks. For a potential 5k pr of 20 mins, what is approximately a good weekly mileage? How long should the long run be? Obviously there are many sources on the net, but I value your opinion.

[@Air1_R1]

@@stevepace-first8617 Quite easy : -Increase to 30km/week gradually (+5km each week) : at 30km : 1) 10k at high z2 (5:30-5:00) 2) 15k at z2 (5:30) 3) 5km : quality Intervals : 10x500 at 3:30 -Always combine with bike workouts (can be zwift, fitness bike, or outside if the weather is good enough) : 4-5h/week : 1)2h z2 to build aerobic capacity 2)1h threshold intervals like 4x8min at 90-100% FTP 3)1h 12x8s sprints & easz recovery in between 4) 1h tempo(z3) if you feel understimulated Don't necessarily do running sprints, do it on the bike it's even better : no impact, injury risk free. You're about 7-8h/week. With some dedication you'll get there in 3 months. I run 1h28 half marathons. I still have a lot of room to get better since I improved a lot on the bike recently. Targeting 1h24 next time.

[@alwaysbj182]

Thank you

[@runelitecoach]

You're welcome

[@timharmoni1846]

I do resistance training with kettlebells 3 times a week. Can I still slip some sprint sessions in or will it likely be too much? I'm 53.

[@runelitecoach]

Totally depends on how many sprints you’re doing and how much weight you’re lifting.

[@mvpmakgaming7549]

Im training for 5k. What should be my recovery per 8sec hill sprint? Please advice. Thank you!

[@runelitecoach]

Full recovery

[@mikes5764]

Hey Andrew, just a question. Do you count till 8 while running, or use a watch to do the counting?

[@runelitecoach]

I count my strides to get approximate time. I count 20 strides (40 steps). Whatever. Don’t over analyze. Just keep them about 8s. If you repeat the same hill , time it once, then just use that distance covered as a benchmark

[@mikes5764]

@@runelitecoach Thank you, that makes sense!

[@itsoracle]

i have a super steep hill right outside my school and on my lunch break me and the boys go out all and sprint up for around 8 seconds and then walk back down and repeat

[@runelitecoach]

Hot dang! That’s awesome. It’s a good idea to get in at least a short warm-up before hitting that hill, but this is a great idea.

[@chrimact]

Could i do a few 8 sec hill sprints as part of my long run?

[@runelitecoach]

You can but they should be when you have all reserves available. So do them after you’re warmed up and early in the long run. In general it’s better to just do strides during a long run, or a workout component like a fast finish. Ideally do the hill sprints when on a normal training run

[@MisterGames]

I get that there might be a warm up requirement from a sport performance POV, but if we are in the wild and need to go go go to get away from that bear or whatever you said, we are not saying "oh hey Mr Bear, don't attack me yet I need to warm up, and make sure I have my special sprint shoes on too, cause I don't wanna do a hamee".

[@runelitecoach]

And we’re not being chased by a bear so it’s moot. We’re competing in a race where pacing and tactics come in to play. When running from a bear just GO. But the bear will catch you.

[@teresaadams9856]

I'm nearly 65 and trying to get running going again. Should I run a few weeks of just slow running before I try to do any hill sprints?

[@runelitecoach]

Yes. You should also start with strides, and make sure that your body is responding well.

[@teresaadams9856]

@@runelitecoach Great, thanks so much!

[@DMGC529]

While I agree with most of this video, 98% of ATP is restored within 2-3 minutes. Waiting 10 minutes is crazy.

[@runelitecoach]

Now do 8 of them and see if 2 mins is enough. Even if that’s true then by the 8th you have not restored 16% of ATP. And why be in such a hurry? Just jog around and get your miles in. No need to underperform on sprints unless you’re impatient

[@DMGC529]

@runelitecoach You don't need 10 mins. Sure take 3,4 minutes if you need. Any physiology text book from the last century will tell you this is what is needed. You are the only person I have ever heard say you need to take 10 minutes recovery after an 8 second bout to restore ATP-PC. If you are jogging around in between then you aren't fully recovering for a sprint and if you jog for 10 mins between 8 sprints you will be running for an hour and 20 mins....makes zero sense. Why be in a hurry? I dunno - kids, family, work, school, having a life.

[@sunburnsam]

Does this mean u do not worry about hitting 90% of max heart rate? Just focus on 100% max speed | 8 secs | 5-10m break | Repeat 6 times?

[@runelitecoach]

For a hill sprint, yes. Using HR on sprints won’t work anyway as there’s a lag time with heart rate

[@paxundpeace9970]

24 sprints a week is already quite a lot for a distance runner I would day you still have to do longer hill sprints like 6*20 or 8*15 seconds once a week.

[@gabrielgabriel5177]

I have been doing 5 sets of 2 mins hill sprints. They feel quite hell but i am training for muay thay and not for running. Is that any good?

[@runelitecoach]

You’re doing anaerobic system training. For martial arts that’s very good. Even better to do anaerobic rounds on the bag

[@gabrielgabriel5177]

@@runelitecoach thank you sir for your answer

[@tonykung1755]

I tore my popliteus while I was doing hill sprints. I had been doing them all the time so really frustrated.

[@runelitecoach]

Sorry to hear you got injured. Heal up stronger and get back at it. I’ve had that injury before. Massage really helps with that one

[@WD40318]

I'm having a hard time trying to lose the last 10 pounds of fat on my body. Probably 25 pounds of overall weight. I love lifting weights but I am struggling. I feel like i just get fatter when lifting because i eat so much. Like i know the more muscle mass you have the better you utilize your body fat for energy. Any advice sir? Diet and or training? -Trying to lose fat, yet gain muscle but over eat on recovery days

[@runelitecoach]

Yes. It’s easy in practice just a shifting of habits. The main way I train my athletes is on diet. Even above training. In short eat mostly raw fruit and vegetables. There’s a lot to that but that’s as concise as I can put it

[@chrisbrenner4598]

What if it is shorter than 8 seconds? Unless I have time to run somewhere else, the hill I have access to is 5 seconds max. Is there any benefit?

[@runelitecoach]

Yes! Just going over 8 isn’t possible to keep top speed. 5 is ok. Just do more

[@Fvrishmzi]

I want to ask how many reps and set should I do?

[@runelitecoach]

Max out at three days per week. Max out each day at 8 hillnsprints. Max out each sprint at 8 seconds Don’t start there. Just self govern on the way to there

[@alexandersokwala2509]

You should look down while accelerating and learn proper sprint mechanics. Other than that, a good video with tons of helpful information.

[@runelitecoach]

Look down? You should be straight from neck through ankle

[@Nonewon]

In the plains. Can we use the stairs instead?

[@runelitecoach]

Sure. Use what you’ve got. Treadmills work too. Parking garage ramps too. Get creative and the sky is the limit

[@doudleyJ]

I ran my 60 under 8 sec I be tired after I’m done even with 400 training how come?

[@runelitecoach]

What?

[@angiedavidconfiado3328]

How many times can I practice this 8 seconds sprints

[@runelitecoach]

The prescription for this is detailed in the video. But in short, a maximum of eight sets of eight second hill sprints done three times per week. More than that and the extra time is better put into strides and easy miles.

[@Nuxvomicaaa]

210Minutes for hillsprints in a week seems quite hard😮

[@runelitecoach]

Agree…that’s why it’s 64 seconds…

[@glynmatthews678]

Ive always run sideways up hills ? What's the problem

[@runelitecoach]

Get it! That’s how elites do it

[@trofee8]

You do these on a seperate day?

[@runelitecoach]

Up to 3 days per week

[@trofee8]

@@runelitecoach I mean like in another workout

[@DJ-pt7wg]

Does this only help I for the first 8 seconds in your race??

[@runelitecoach]

No. It helps your base of fitness so you can stack on a higher level of fitness on top of it. I have a few videos breaking down the whole way it works. You can get the most details in the training section (section 2) of the Run Elite Book. www.amazon.com/dp/B0CFCZF65L

[@gerson7366]

I did this yesterday and I am freaking sooooore and aching all over. 🤣

[@runelitecoach]

Yup:) good adaptations coming your way. This stuff is so neglected with distance runners

[@gerson7366]

@@runelitecoach i think i'm gonna need a 3 days off. The only thing I worry about is, if i'm gonna be this sore all the time after it, my weekly mileage will be shortened for sure cause i think i'm gonna be needing a recovery run or 2.

[@adrien1802]

@@gerson7366 don't worry, I've been doing sprints in flat road for about 9 months, and only the first sessions makes you aching, I remember my first session, was sooooo painful, but never I experienced this pain again

[@OldCoach84]

You are wrong on this 8 seconds uphill is not the same as 8 seconds on the flat. 8 seconds uphill requires more energy(work) and is dependent on the slop of the hill. Therefore the phosphogen system may exhaust in 6-7 seconds uphill.

[@runelitecoach]

Dude of course it’s not the same. I clearly say that they’re not the same…

[@danieldepalol6101]

Hudson says to start with 8s but in the long term aim for 10s

[@runelitecoach]

Cool. Do it! Most runners never do anything at 100% speed. So 8s, 10s. Just do it!

[@gsschneck]

Well wait a second. I wouldn't run hill sprints to develop fast twitch muscles because I can't run my fastest on a hill. There's too much resistance. If anything hill sprints do the opposite. Developing fast twitch muscles happens by practicing running fast on a flat surface or downhill hill for short durations (30-60 meters maybe). Hill sprints are more for power and VO2 max. I do both. If you want to be fast, you have to practice being fast.... not slow. And, when done with a hill rep, you should feel exhausted with the heart beating as hard as it can to really get the benefits.

[@runelitecoach]

To engage your fast twitch muscle fibers, you eat, either need to go fast, or heavy. It’s about the amount of resistance provided. Power is force over time. Running uphill, requires more force, so it engages power production more than on a flat.

[@gsschneck]

@@runelitecoach Power is energy expenditure per unit time which has a Force component which may help with block starts. Respectfully disagree on the hill sprints. They are not going to make anyone faster or recruit fast twitch muscles better then flat sprint work. Now if a person is out of shape and have never run previously then sure. But for someone who runs regularly all they are going to get out of it is stronger legs with the ability to run slow uphill. Their VO2 max will get better. It's not going to make a person run faster on a flat. If that were true, then sprinters would only run hills which they don't. Got to work the flats to recruit fast twitch muscles by running fast. In other words, to be quick a person has to practice being quick not slow.

[@gsschneck]

I guess if a person is a long distance runner who practices running slow all the time and then sprints up a hill for practice, then sure, you'll be recruiting your fast twitch muscles simply because you are running faster than normal and you'll get stronger legs.

[@charliefong6980]

​@@gsschneckI agree, but uphill sprints has its own place for developing stronger muscles which is one of key elements for sprinters.

[@ProtonElektron-e7b]

Your running stile is not in balance. Do u had an insury at your right site during this time?

[@runelitecoach]

I don’t. Running a lot and training for a 300 mile race and I’m good. Just had my biomechanics deep dive evaluated at run DNA. Thanks for checking though 🙏

[@ProtonElektron-e7b]

@@runelitecoach Fine. From 11:10 to 11:28 --> your right shoulder is higher than the left one, but shouldn't.. ;o) Hope to support you twice, stay healthy and booster the chanel. ;o)

[@rda0013]

When doing hill sprints on a treadmill, what incline would you suggest? Thanks.

[@runelitecoach]

As steep as you can safely. At least 5%, and not necessary to go above 10%

[@cristobal.ashton]

How about 12 seconds?

[@runelitecoach]

I explain why 8 seconds in the video

[@billwang3720]

Do people really run hill sprints sideways ?

[@runelitecoach]

:p

[@treadtyred9742]

I thought the running sideways but was a joke but no people do this?

[@runelitecoach]

Joke

[@treadtyred9742]

@@runelitecoach hehe