Programming Sprints with 531

[Eric the Red]

I recently started wendler's 531. I want to incorporate hill sprints into my program but there are no hills where i live. Does anyone have a sprint program that i can use twice a week?

[Andy Baker (KSC)]

You training for speed or for conditioning??

[Eric the Red]

Im training for conditioning. Although my primary goal is to get stronger on the main lifts.
I do know that conditioning will slow my strength gains until my body gets used to the extra work.

[Andy Baker (KSC)]

Track Workouts:

1) 8-10 x 100m sprints (sprint the straights walk the curves)
2) 6 x 200m sprints (walk 200m as rest)
3) 4 x 400m sprints (walk lap as rest)
4) 2 x 800m sprints (walk lap as rest)
5) 1 mile run
6) 3 x 300 yd shuttle runs

Pick 2 days per week to run on that will interfere with your training the least. Wk 1: 1 and 4, Week 2: 2 and 5, Week 3: 3 and 6

You will be superbly conditioned

[Eric the Red]

Thanks for the conditioning program. I'm looking forward to starting it. I wonder if the school district will let me use there track.
If not I can measure the distances with a measuring wheel.

[Andy Baker (KSC)]

They should. Your fucking taxes probably helped build the damn thing.

[Clint Merrill]

Track Workouts:

1) 8-10 x 100m sprints (sprint the straights walk the curves)
2) 6 x 200m sprints (walk 200m as rest)
3) 4 x 400m sprints (walk lap as rest)
4) 2 x 800m sprints (walk lap as rest)
5) 1 mile run
6) 3 x 300 yd shuttle runs

Pick 2 days per week to run on that will interfere with your training the least. Wk 1: 1 and 4, Week 2: 2 and 5, Week 3: 3 and 6

You will be superbly conditioned

Exact distances are not really important (pacing off is good enough) consistent distance lets you compare your own progress.

Re: the above program, I concur with 2x a week, but if you are primarily a lifter and not needing a lot of endurance, some of these distances seem long to me, and I have been competitive (nationally ranked in age group) 200-400m runner.
10x50 + 1x200 can be surprisingly effective without degrading your lifting and 4-6x200 can have you heaving if you go at it hard. I would never run 800 repeats or more unless, heaven forbid, I was returning to distance running

[Michael Loucas]

I recently started hill sprinting with 531. It is a 60 meter hill (approx) with about 300 feet of elevation. Did it one so far, ran it 5 times, and I wasn't beat up the next day surprisingly. Any idea? Just trying to get conditioned and maybe shed some extra fat.

I'm about 225-230

EDIT: Ahaha I mean 14 feet of elevation. (or 4.7 degrees) Its 300 feet above sea level.