Run up and down the hill for 20-30 minutes?
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What type of runs brah?
Fast ones.
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Fast runs up a steep hill isnt conducive to a regular joe nearing middle age - VO2 would be instant - a breakdown in my anaerobic metabolism would commence after 5 mins and I would reach my lactate threshold rather quickly … and achieve what?
I would like to throw some strength + endurance work in there
how long is this hill?
40 - 50 meters … it doesnt have to be all running … obviously can do a few basic like standing / jumping squats / lunges / push - ups … but if you’ve an interesting workout that involves a little of all i’d be glad to try it out
hee’s something I cobbled together… from the top of my head
Begin your workout with a light warm-up. This will help prepare your body for the brutal workout ahead. I like to warm-up by performing 10-15 minutes of calisthenics and dynamic stretches. This includes arm circles, burpees, high kicks, jumping jacks and squats. Do 5 sets of each exercise for 5-10 reps and you’ll be ready to go.
Before you sprint make sure you have your technique down. Below are several tips to ensure you perform your sprints with proper form:
- Keep your chin up and eyes forward. Don’t look down no matter how tired you get.
- Your chest should be out and shoulders back as you run up the hill.
- Don’t clench your fists. Instead, lightly squeeze your fists or run with hands open.
- Keep your arms bent at a 90-degree angle and move them up and down. Don’t let them cross over your body as you run.
- Pick your knees up high as you run and keep your hips forward. Never move from side to side.
- Push explosively off the balls of your feet with every step. Your heels shouldn’t make contact with the ground.
The first time you run hills I recommend not doing more than 5 sprints at about 75% of your maximum effort. They really are brutal and you don’t want to burn yourself out on the first set. Increase your intensity with every sprint.
Add 1-2 sprints per week until you are performing 20 per workout with maximum effort.
Finish your workout by walking on flat ground until you are able to breath normally. You can then perform 10-15 minutes of static stretching for all of your major muscle groups to keep from getting tight.
Additional Tips
When You Should Do Hill Sprints
The best time to perform this workout is after you lift weights. This will keep your strength from being compromised in the weight room. If you can’t do your sprints shortly after you lift weights, do them several hours later or on your day off.
How Often Should You Do Hill Sprints
Start with 2 weekly workouts and increase to 4-5 per week over the course of a few months. Once you can do 20 hill sprints 4-5 times a week you will be in the best shape of your life. Guaranteed.
Making Your Workout More Challenging
Once you can perform 20 hill sprints with good technique it’s time to make the workout more challenging. Below are several ways to do so. Only try one of these at a time. Include more as your conditioning improves.
- Add an additional workout later in the week.
- Increase the distance you sprint.
- Decrease the amount of time you rest between eat sprint by running down the hill instead of walking.
- Wear a weighted vest.
- Perform a set of another exercise (i.e. bodyweight squats, kettlebell swings, push ups) before each sprint.
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Find some big rocks at the bottom of the hill and carry them up to the top of it.
Go to a gym that isnt burnt down
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Run up and down the hill til you puke. Repeat until you are fit. It’s not rocket science.
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Carry them in your pockets for added resistence
Unrale.
Straight out of the Davy Fitz fitness manual. 
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Are there no sand dunes near Douglas.
Get to Strawberry Hill and run up it in under 75 seconds. Walk down to recover in 90 seconds. Repeat 5 times. Twice a week. Add one a week to build to ten times.
370m distance. Gradient is 14%
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Do it in the dark if at all possible, and in the middle of a storm for maximum gainz.
It makes sense now, a cover to scope out the houses below
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