Run Fartlek

Friday Fartlek Run: 4x 4min Hill Reps

This session is a great way to increase your VO2 max. By repeatedly running at a 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 runners often use 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 overconsuming 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 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 starting 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 low-intensity jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

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.

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

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