Friday Fartlek Run: Goater’s Short Hill Session

This session is great to improve your speed for runners aiming for an event between 5km and a half marathon.

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.

Goater’s Short Hill Reps

  • 10min Warm Up Level II;
  • 12x 45sec Up Hill Level V, jog down Level II RI;
  • 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.

The main set is made up of twelve reps of 45 second efforts at Level V up a hill of moderate steepness. After the 45 seconds jog back down at Level II back to the start point and then repeat.

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.

I got this workout from Julian Goater & Don Melvin’s book The Art of Running Faster – Improve Technique, Training, and Performance. This weeks workout is perfect to do the week after Goater’s Sets of 200’s. This book is a really good book that is jam packed full of great advice.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Friday Fartlek: Dave Scott’s Hill Reps

For more great workouts see my 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.

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