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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Run interval

McGregor 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 overconsuming 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 of stretching to assist with the recovery.

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

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 and 021 348 729. Make sure you sign up for my informative newsletter.

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Download the Garmin (.FIT) files for this workout for FREE

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

8 Weeks to a FASTER 10km: Final TT

For more great workouts see my 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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