This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as triathletes.
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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
Over the next six weeks, I will take you through six different Hill Rep sessions that are a good progression to follow completing the workout once per week.
- 1st week – 4x 3min Hill Reps
- 2nd week – 5x 3min Hill Rep
- 3rd week – 8x 2min Hill Reps
10x 2min Hill Reps
- 10min Level II WU;
- 10x 2min Level V Up Hill, Level II Jog Down;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of running up a hill as hard as you can (Level V) for two minutes. Make a mental note of the point you get to and jog (Level II) back to the start point. Turn and repeat the process to complete a total of ten reps. Each time try and make it to the same point you turned at on the first repetition.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Here is an example from one of my athletes who has run this session. Notice how the Heart Rate (HR) – red line – goes up with each rep, but also drops completely down with each jog down recovery as well. The pace isn’t very high (obviously) for the uphill efforts, but it increases as he jogs down after each rep.
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.
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If you enjoyed this workout, here is a similar session I published previously.
Friday Fartlek Session: Straights and Curves
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