Although hill sprints will continue to be a key part of this training cycle, we must also include the longer version of this stimulus - hill intervals. Hill intervals are longer than sprints on a shallower incline (4-6%). Sprints develop strength and intervals develop speed. Both are good for injury prone runners - especially for athletes with sprinting related injuries.
6 x 300 meters
Start your intervals after our standard warm with perceived exertion strides. Your pace should be fast (85-92%) but, not a sprint. I typically run my 300m hill intervals at a pace range that is 4-5 seconds slower than my 300m track intervals. Time each repetition to make sure you are consistent for all 6 rounds.
Recovery 300m jog back to the start for recovery