Friday Fartlek Run – 6x 4min Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhance 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 is often used by runners 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.

8x 2min Hill Reps

  • 10min Level II WU;
  • 6x 4min 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 over consuming 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 four 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 six reps. Each time try and make it to the same point you turned at on the first repetition.

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

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

Friday Fartlek Session: 8x 600m

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.

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