This session is a great way to enhance your technique as well as improve your efficiency and ability to tolerate lactic acid.
Happy New Year. Here is a session to kick off 2016 with a great workout.
Each week I will be posting the Friday Fartlek Run Sessions (and New Year’s Day is no exception) that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Pace Zone or Heart Rate Zone to work within if you are training with these tools.
Dave Scott’s Hill Reps
- 10min Warm Up Level II;
- 15x 2min Up Hill, 90sec RI;
- 1st, 6th & 11th at Level II,
- 2nd, 3rd, 7th 8th, 12th & 13th at Level III,
- 4th, 9th & 14th at Level IV,
- 5th, 10th & 15th at Level V,
- 10min Cool Down Level I-II;
- 10min Stretching
The warm up should be done at an intensity that is steady but not over consuming at Level II for ten minutes. This session can be done either on the road, trail or the track.
The main set involves conducting a series of hill reps at variable intensities. Start off with a low intensity repetition at the same effort as your warm up (i.e. Level II), heading up the hill for two minutes, then jog back down taking about 90 seconds. The second and third reps are done at Level III also for two minutes uphill, then jog back down (once again taking about 90 seconds to do so). The fourth rep is done at Level IV once again for two minutes, before jogging down. The fifth rep is done at a higher intensity again at Level V, max effort, then jog back down. Repeat these five reps again building through the intensity range three times for a total of fifteen reps.
The cool down is at a low intensity, jogging for a minimum of 10 minutes.
Finish with 10 minutes stretching to assist with the recovery.
I’ve been reading some old magazines lately. This session was inspired by a workout by Dave Scott in the June 1996 issue of Inside Triathlon. I’ve modified and simplified it to make it suitable for this series of workouts. For those unfamiliar with Dave Scott he won the Hawaii Ironman six times in the eighties. Since then no-one has managed to win more Hawaii titles than he did. His nickname was ‘The Man’!!! In 1989 he raced in what became known as IronWar, where he went head to head with Mark Allen in what many consider the greatest Ironman race of all time. Dave finished second beating his own course record in the process.
If you would like further advice feel free to contact Coach Ray.
Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.
Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at email@example.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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For more great workouts see Coach Ray’s eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from www.CoachRay.nz”. Use the workouts within the eBook to enhance your fitness.