Training on hills is a great way to increase your running speed. Hills for sprinting are a way of increasing resistance, like adding weight in strength training.
Hills provide greater resistance than level ground; the steeper the hill, the greater the resistance. You develop greater push off strength and power in your running stride with hill training. By increasing your stride strength and power, you increase stride length.
Running speed is made up of two factors, stride length and stride frequency.
Running Speed = Stride Length x Stride Frequency
So, if you increase your stride length, you increase your running speed, making you faster.
When you incorporate hills into your conditioning program, use the same principles as any resistance training. Start with minimal reps, and allow plenty of rest in between workouts.
During your workout, you would need more rest time in between sets as you are working at a higher intensity than regular sprints. In strength training, if you use heavier weight, you’ll perform less reps and need more rest between sets. Use the same common sense for running hills.
Distance runners use hills to increase their speed and anaerobic power, usually one day per week, and focus on their aerobic endurance the rest of the week. They also use gentle slopes to help increase aerobic power by increasing the runner’s workload. Sprinters use hills, stairs, sleds, etc. to increase their strength power by using them as resistance, much like weight training.
Hill running will help you run faster and help your anaerobic and aerobic conditioning.