Sprint down the hill at 85 to 95 percent of max effort. Walk down the hill and take your time between reps, so your recovery periods are one to five minutes each. Do four to eight reps, depending on your experience and fitness level. Sprint up the hill at 95 percent of max effort, for 6 to 10 seconds. Warm up with at least 15 minutes of jogging, then follow this two-part routine: Uphill To add hill sprints to your training regimen, start by finding a road that’s steep, but not so steep you can’t maintain a rough approximation of your normal stride. I had him do one session of hill sprints, and he ran 16:20 in his race the next weekend.” (That said, Magill admits that a half-dozen sessions spread over two to three months will provide the best training effect.) “He called me a few years back when he couldn’t break 17:50 for 5K as a masters runner,” Magilln says. Case in point: former NCAA All-American track and cross-country star Andy DiConti. In fact, Magill argues that just a single session of hill sprints can spark noticeable improvement in runners who’ve neglected their fast-twitch muscles. “If your muscle fibers were a basketball team, it’s the difference between playing a game with no practice or lining up for the opening tip-off as a well-oiled machine.”
So in his new book, Build Your Running Body, Magill and co-authors Thomas Schwartz and Melissa Brayer propose a solution: short hill sprints, which instantly recruit all three types of muscle fibers and train the nervous system to use them together, rapidly and explosively. “The gun goes for a 5K, and their bodies don’t know what to do,” he says. Long workouts usually neglect the latter two. Many runners don’t realize that the 3.1-mile distance utilizes all three types of muscle fibers: slow-twitch, intermediate, and fast-twitch, says Pete Magill, the fastest American distance runner over age 50 in the 5K and 10K.
But although these workouts will get your slow-twitch muscle fibers into shape, you shouldn’t forget about your intermediate- and fast-twitch muscle fibers-especially if you want to get faster. If you’re training for a 5K road race, chances are you’re doing plenty of distance and tempo runs.
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