I got down to running the 4x200 in 27,28,28,29 and the 3x200m in 25,25,26. This is a far cry from where i started though.
I eventually got down to doing the 150’s in under 20 seconds with jog rest - then we moved to a harder hill where I was running them in 20’s and 21’s. Later when we changed the rest to walk back I was running them in 18’s.
These were all done in trainers from a rolling start. And on a side note, the 200’s REALLY hurt.
Thanks Dazed. What I really wanted to know was how fast in relation to your maximum pace i.e. percentage of max speed you run those distances at.
Those times sound very fast, however, they are meaningless for someone who does not know the inclination of those hills 
Btw, Dazed, my reply to quickmick was done especially for YOUR amusement.
I hope you had a chuckle 
Cheers.
I did, thanks. But just for the record, it’s not the difficulty of the workout that is responsible for that - it’s just that the follicle isn’t able to cope with the amazing speeds it;s placed under
this sounds very interesting ive been wanting to do hills for a long time but the thing is there are NO HILLS where i am, there is one sandy hill available but its too sandy that it slows u down (not specific) and messes up one’s running technique. i understand that the best way to improve on acceleration is to run hills, ive never run them in my life ive only relied on weight training to bring my 30m time down to sub 3.6. but i find it hard to accelarate hard to 50 and 60m just through weights, it needs an extra touch. my qs is wat substiute is there to running 4x200m and 6x150m hills??
thank you
LOL! And, of course we both know that there are very few people who can reach those kind of speeds on a wet grass hill, especially at such a tender age…
Bleachers, sled, isorobic exerciser or similar resistance!
I’ve heard of a technique called overspeed - running down a hill quickly with the aim of increasing top speed (not exactly sure how it works though) - is that effective?
also, i’ve just started some short hills as part of my gpp, i am relatively inexperienced with them and was wondering on what the proper technique was: do you keep the same form you would whilst accelerating on a flat surface?
at times i felt i was too low and my quads were doing all the work, or i was up too high and felt like i was bouncing up and down on the spot - this felt a lot easier but not as fast.
sprinting downhill is a BAD idea…it will completely screw up your form in no time and it will also lead to injury…stay away from downhill sprinting
you can achieve Overspeed by limiting how far your running. Ie, 20easy 20fast 20easy can take you faster than you can achieve in a 100m race. Or a fly 20. So, no need to do downhill dangerous work.
ok thanks guys, what about form for uphill sprinting? is it similar to a drive phase/acceleration type position or more upright?
just run more upright, your not down low like in a start.
the purpose of hill training is to educate you to learn the sprint position effectivly as illustrated by charlie in one of his dvds.he shows the comparision of sprint position on a hill run compared to the flat run and the angles achieveable where spot on.