Power Building Beginner Hill Sprint Workout Plan

Thomas Schultz
Written By: Thomas Schultz
September 10th, 2012
Updated: January 17th, 2018
Categories: Workouts Cardio
89.3K Reads
Go from slug to sprinting machine in only 8 short weeks. This workout plan is designed to help you build power, speed, endurance and burn fat too!
Workout Summary
  • Main Goal
    General Fitness
  • Workout Type
    Cardio
  • Training Level
    Beginner
  • Program Duration8 weeks
  • Days Per Week
    2
  • Time Per Workout15-30 minutes
  • Equipment Required
    None
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Hill sprints are great for building power and speed. They are also an extremely fun form of HIIT cardio, and a great addition to any fat loss plan. But if you're new to them, where do you start? Great question!

The following cardio workout plan is designed to help a sprinting novice safely build conditioning and power. You will start slow and easy, and add sessions and distance over time. At the end of 8 weeks you will be in great shape, have more energy, and feel confident tackling even the most brutal sprinting session.

Beginner Hill Sprint Workout Plan

During the first 2 weeks you will be using only 2 sessions. Muscle soreness may be pretty intense. Take your time and ease into things. Don't try to run like an Olympic sprinter just yet.

Above all things, listen to your body on each given training day. You want to give a good effort, but also train smart. Your endurance, speed and power will start to shine soon enough.

  • Weeks 1-2: 2 sprinting sessions per week, with at least 2 days of rest between workouts.
  • Weeks 3-63 sprinting sessions per week, with at least 1 day of rest between workouts.
  • Weeks 7-8: Peak weeks. 4 sprinting sessions per week, performed in 2 session blocks with at least one rest day between each block.
Hill Sprint Workouts - Weeks 1-8
Week One - First Workout
Distance Sprints Rest
10 Yards 5 60 Seconds
20 Yards 2 60 Seconds
Week One - Second Workout
Distance Sprints Rest
10 Yards 5 50 Seconds
20 Yards 2 60 Seconds
Week Two - First Workout
Distance Sprints Rest
10 Yards 5 40 Seconds
20 Yards 3 60 Seconds
Week Two - Second Workout
Distance Sprints Rest
10 Yards 5 30 Seconds
20 Yards 4 60 Seconds
Week Three - First Workout
Distance Sprints Rest
10 Yards 5 25 Seconds
20 Yards 4 55 Seconds
30 Yards 1  
Week Three - Second Workout
Distance Sprints Rest
10 Yards 5 25 Seconds
20 Yards 4 50 Seconds
30 Yards 2 60 Seconds
Week Three - Third Workout
Distance Sprints Rest
10 Yards 5 25 Seconds
20 Yards 4 45 Seconds
30 Yards 3 60 Seconds
Week Four - First Workout
Distance Sprints Rest
10 Yards 5 20 Seconds
20 Yards 4 40 Seconds
30 Yards 3 55 Seconds
40 Yards 1  
Week Four - Second Workout
Distance Sprints Rest
10 Yards 5 20 Seconds
20 Yards 4 35 Seconds
30 Yards 3 50 Seconds
40 Yards 1  
Week Four - Third Workout
Distance Sprints Rest
10 Yards 5 20 Seconds
20 Yards 4 30 Seconds
30 Yards 3 45 Seconds
40 Yards 1  
Week Five - First Workout
Distance Sprints Rest
10 Yards 5 20 Seconds
20 Yards 4 30 Seconds
30 Yards 3 40 Seconds
40 Yards 2 60 Seconds
50 Yards 1  
Week Five - Second Workout
Distance Sprints Rest
10 Yards 5 20 Seconds
20 Yards 4 30 Seconds
30 Yards 3 40 Seconds
40 Yards 2 60 Seconds
50 Yards 1  
Week Five - Third Workout
Distance Sprints Rest
10 Yards 5 20 Seconds
20 Yards 4 30 Seconds
30 Yards 3 40 Seconds
40 Yards 2 60 Seconds
50 Yards 1  
Week Six - First Workout
Distance Sprints Rest
10 Yards 5 20 Seconds
20 Yards 4 30 Seconds
30 Yards 3 40 Seconds
40 Yards 2 55 Seconds
50 Yards 1  
Week Six - Second Workout
Distance Sprints Rest
10 Yards 5 20 Seconds
20 Yards 4 30 Seconds
30 Yards 3 40 Seconds
40 Yards 2 55 Seconds
50 Yards 1  
Week Six - Third Workout
Distance Sprints Rest
10 Yards 5 20 Seconds
20 Yards 4 30 Seconds
30 Yards 3 40 Seconds
40 Yards 2 55 Seconds
50 Yards 1  
Weeks Seven and Eight - All Workouts
Distance Sprints Rest
10 Yards 5 20 Seconds
20 Yards 4 30 Seconds
30 Yards 3 40 Seconds
40 Yards 2 50 Seconds
50 Yards Max* 60-90 Seconds

*Do as many as your body feels like doing. Push yourself and have fun.

13 Comments
Conor
Posted on: Thu, 11/19/2020 - 16:51

Do I complete all five 10yard sprints before moving to 20yard sprints? Or do I alternate 10y, 20y, etc?

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Abigail
Posted on: Fri, 11/20/2020 - 09:27

Hey Conor - you'll complete all sets of one before moving on to the next.

Josh
Posted on: Mon, 10/17/2016 - 14:44

Is the rest between each individual sprint, or between sets?

e.g 10 yards, 60 seconds, 10 yards, 60 seconds, etc

or

10 yards x5, THEN rest for 60 seconds?

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JoshEngland
Posted on: Mon, 10/17/2016 - 15:47

Hi Josh,

Rest should be between each individual sprint as one sprint is one set. You're first example is correct.

10 yards, 60 secs, 10 yrds, 60 secs, etc.

Hope this helps!

Josh
Posted on: Mon, 10/17/2016 - 16:09

Exactly what I was wondering. Thanks!

Gary C.
Posted on: Wed, 02/04/2015 - 21:16

Forgive my idiocy, but when talking about "Hill Sprints" does it mean sprinting up a hill, or is hill a reference to something else I am not aware of?

Perrier
Posted on: Mon, 02/16/2015 - 09:57

Sprinting up a hill.
Maximum results/minimal time.

BIg78
Posted on: Fri, 04/05/2013 - 00:02

Is work out 1 week one performed one day of the week
Or is it work out 1 then 2 in the same day

Concerned European
Posted on: Fri, 01/04/2013 - 17:35

I'd like to save browsing time for anyone else like me, so here it goes:

10 yards - 9 meters
20 - 18
30 - 27
... etc.

Tremour
Posted on: Sat, 03/16/2013 - 17:28

To round numbers and make it more challenging run 10, 20, 30 METERS.

xav_B
Posted on: Tue, 11/20/2012 - 10:24

Hi,

Does each workout consist of: for example workout 1: '10yards x 5' AND or OR '20yards x 2'?

thx

sebastien
Posted on: Wed, 11/14/2012 - 18:58

Hi, the rest is between each sprint? ex : 1 sprint 10 yard + 60 seconds ?

thanks

luar
Posted on: Sat, 08/05/2017 - 12:29

yes the example you posted is for the first workout