Friday Fartlek Run: 4x 4min Hill Reps

This session is a great way to increase your VO2 max. By repeatedly running at the high intensity within this workout you will become a fitter, faster runner.

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.

4x 4min Hill Reps

  • 10min WU Level II;
  • 4x 4min Up Hill Level IV, ~4min Down Hill Level II;
  • 10min CD Level II;
  • 10min Stretching

The warm up (WU) 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 four reps running up a hill that is a moderate gradient. Each of these reps is four minutes long. Run this section at a pace that you can maintain for the remaining reps. Take a mental note of where you get to at the four minute mark, then turn and jog down. As you now have gravity working for you, it will take about four minutes to jog back to the start point before repeating it again. Once you have done all four reps, move into the Cool Down as you run home (or back to your car).

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.

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 and 021 348 729. Make sure you sign up to his monthly informative newsletter.

If you enjoyed this workout, here is a workout I published 12 months ago:

Friday Fartlek: 3x 12 minutes

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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”.  Use the workouts within the eBook to enhance your fitness.

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