What is the difference between a single, a double and a triple hill sprint? Well it looks a bit like this:
Single: 0:30 Hill Sprint, Walk back down
Double: 0:30 Hill Sprint, Downhill Sprint Return, 0:30 Hill Sprint, Walk back down
Triple: 0:30 Hill Sprint, Downhill Sprint Return, 0:30 Hill Sprint, Downhill Sprint Return, 0:30 Hill Sprint, Walk back down
You will get a bit of recovery by sprinting downhill in the double and triples, but not that much, so it’s a very challenging hill workout. If you don’t think you are quite up to that yet you could try alternating single hill sprints with double hill sprints and work up to the pyramid.
Downhill running is a really fantastic workout and it’s often ignored because it doesn’t feel as hard as uphill running. But it is great for developing speed and strength. It will improve your cadence in terms of getting your body used to having a faster foot turnover, it will develop your quads and your hamstrings and it will help your body to feel what it is like to go faster than it thinks it can which is a great muscle memory to develop.