Sprints, HIIT & Conditioning

Citadel Hill Stairs & Sprints Workout

Citadel Hill Workout

Yes, MORE sprints! That’s the beauty of them, though – they’re so straightforward that adding variety is easy and ensures you never plateau or get bored. You can (and should!) do them anywhere, varying your level of incline, distance and even scenery. Citadel Hill is my favourite place to do uphill sprints, especially first thing in the morning – there’s nothing like watching the sun come up over the city and having the gorgeous view as a reward after busting your ass uphill.

For a simple, high-intensity uphill workout on the Town Clock side of the hill (using the stairs and paved path), do the following:

Warm up

  • 1 lap easy, bouncy jogging around the upper perimeter of the hill (soak in the view!)
  • 3 moderate running stair climbs to really get your heart rate up

Workout

  • 2 x lengths from the bottom of the stairs to the top of the hill, as fast as you can (imagine something is CHASING you! THAT fast!)
  • walk slowly back down after each, a minute or two or until you can give max effort again
  • 5 x lengths of just the uphill paved part of the hill, as fast as you can
  • walk slowly back down after each, a minute or two or until you can give max effort again

Cool down with a nice leisurely walk around the upper perimeter of the hill, take in the gorgeous view and enjoy the runner’s high. This workout releases  a potent cocktail of feel-good endorphins, so be prepared to feel freaking amazing (and potentially sore the next day!).