Friday Fartlek Run Session: McGregor and Fitzgerald’s Hill Reps

This is a great session that is effectively lactate intervals or speed intervals run uphill. As well as developing lactate tolerance, they also build run-specific strength.

Each week I will be posting the Friday Fartlek Run Sessions 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.

Run intervalMcGregor and Fitzgerald’s Hill Reps

  • 10min Warm Up Level II;
  • 8x 200m Level V Uphill, 200m RI Downhill Level II;
  • 10min Cool Down Level 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.

Conclude the warm up at the base of a hill that is about a 4-6% gradient. Race up the hill at Level V for 200m, before jogging back down at Level II. Repeat this a total of 8 times.

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes stretching to assist with the recovery.

This workout can be found in Stephen J McGregor, PhD & Matt Fitzgerald’s book The Runner’s Edge that I reviewed yesterday.

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 www.qwik.kiwiray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

Share this post so your friends can benefit as well.

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.

Leave a Reply

Your email address will not be published. Required fields are marked *