This session is great to improve speed for runners doing 5-10km, but also with benefits for half and full marathon runners. It is perfect for both runners and triathletes alike.
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.
The inspiration for this session comes from an article on Training Peaks written by Andrew Simmons from Lifelong Endurance. Read the original article here.
6-8x 1min Hills
- 10min WU Level II;
- 6-8x 1min Level V, Jog Down Level II RI;
- 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 between six and eight hill reps of a minute duration, running up at Level V intensity. When you reach the one-minute mark, turn around and jog back to your start point at Level II before repeating for the next rep.
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.
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 12 months ago.
Friday Fartlek Run – 12x 2min Hill Reps
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