hill sprints:

Adrian's recommendations for hill sprints:

If you're a beginner, your plan (once a week!) should be:
 1. Warm up for 5 minutes (walk, jog, or run)
 2. Do 5-15 minutes of dynamic stretching
 3. Do 5  50-yard hill sprints (sprint up the hill, walk down the hill, then rest for 2-3 minutes)
 4. Take a 10-minute break
 5. Do 5  50-yard hill sprints (sprint up the hill, walk down the hill, then rest for 2-3 minutes)

After you're comfortable with that, your new plan (once a week!) should be:
 1. Warm up for 5 minutes (walk, jog, or run)
 2. Do 5-15 minutes of dynamic stretching
 3. Do 5-7  50-100 yard hill sprints (sprint up the hill, walk down the hill, then rest for 2-3 minutes)
 4. Take a 10-minute break
 5. Do 5-7  50-100 yard hill sprints (sprint up the hill, walk down the hill, then rest for 2-3 minutes)
 **Once this plan gets too easy, start doing it twice a week.

Only do 500-1000 yards of total hill sprinting per workout!