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RunningPeriodization

intermediate hill speed program

v1

A 6-week progressive hill sprint training protocol designed to enhance power, running economy, and neuromuscular adaptation.

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Procedure

  1. Initial Assessment & Setup

    • Verify the user is at an intermediate level and has access to a hill with a 4% to 8% gradient.
    • Explain the physiological focus: neuromuscular recruitment, increased concentric impulse, and recruitment of high-threshold motor units.
    • Set a frequency of 1–2 sessions per week, ensuring 48–72 hours of recovery between sessions for central nervous system (CNS) restoration.

  2. Phase 1: Accumulation (Weeks 1-3)

    • Implement a volume progression focusing on 15-second sprints.
    • Week 1: Create a workout with 6 reps x 15s at 90–95% effort. Recovery: 2–3 min walk-down.
    • Week 2: Increase volume to 8 reps x 15s at 95–100% effort. Recovery: 2–3 min walk-down.
    • Week 3: Reach peak neural load with 10 reps x 15s at 100% effort. Recovery: 2–3 min walk-down.

  3. Phase 2: Structured Deload (Week 4)

    • Apply a 60% volume reduction to allow for supercompensation and fatigue clearance.
    • Week 4: Schedule 4 reps x 15s at a reduced intensity of 85–90% effort. Recovery: 3 min walk-down.

  4. Phase 3: Realization & Duration Shift (Weeks 5-6)

    • Shift the overload variable from repetition count to sprint duration (20s) to target the glycolytic system.
    • Week 5: Schedule 8 reps x 20s at 100% effort. Recovery: 3 min walk-down.
    • Week 6: Reach peak power output with 10 reps x 20s at 100% effort. Recovery: 3 min walk-down.

  5. Standardized Session Execution

    • For every session, include a mandatory warm-up: 10–15 minutes of dynamic mobility and 3 x 20m progressive accelerations on flat ground.
    • Enforce "Full Recovery" cues: The user must feel "fresh" and ensure heart rate drops significantly before starting the next repetition to maintain alactic power benefit.

  6. Technical Coaching & Cues

    • Provide the following biomechanical cues via notes or exercise descriptions:
      • "Drive the Knees": For high hip-drive and powerful contraction.
      • "Eyes on the Horizon": To maintain neutral spine and prevent overstriding.
      • "Stiff Ankles": To minimize ground contact time and utilize the stretch-shortening cycle.
      • "Pump the Arms": To coordinate upper-body momentum with leg drive.

  7. Monitoring Progress

    • Evaluate success based on improvements in Maximal Running Speed (MRS) and a decreased Rating of Perceived Exertion (RPE) at peak intensities across the 6-week block.

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