My love of the hill sprint is very well documented. Regardless of what your fitness level, what distance your training for or what your goals are – the hill sprint is probably one of the best things you could possibly do for you.
The key to the hill sprints is that it should be a relatively steep hill and it should be an all out effort. The pacing can take a bit to get used to because you think you are leaving something in the tank to get through the interval and can then find you are cooked half way through. But once you do get a hang for it, it’s a great (and very time efficient!) workout.
You want to aim for a hill that is around a 7-10% gradient or really just one that’s steep enough that if you were driving in your car you would need to change to gear to drive up it (this only works if you drive a manual!)
For best results you will find you want to stand tall and stay tall but lean slightly forward from the ankles and do lots of fast short steps.