Coach Ray

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Fartlek Run
Run Sessions Triathlon Training

Friday Fartlek Run: Triathlon Taren’s Short & Hard Treadmill Hill Reps

Although I’m not often a fan of running on a treadmill, this type of session is an exception. You can use the treadmill to control the gradient and also the pace. This session takes the best bit of treadmill running and gives you great bang for your time working out. It is perfect for both full and half marathon 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 is often used by runners 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 Instagram post from Triathlon Taren (who I follow on both Instagram and YouTube) from back before Christmas. I’ve taken a few liberties with my interpretation of his session as not all of the detail is included in his post.

Triathlon Taren’s Short & Hard Treadmill Hill Reps

  • 10min WU Level II;
  • 10x 30sec Level IV, 60sec Level II RI;
  • 8x 8sec Level V (15%), 60sec RI (off the treadmill);
  • 10min CD Level II;
  • 10min Stretching

Although this session is designed for the treadmill, it can also be done on the road or trail if you locate a suitably steep hill and can arrange your warm up on the flat.

The Warm Up (WU) should be done at an intensity that is steady, but not over consuming at Level II for ten minutes. Triathlon Taren only does a five minute Warm Up in his session, but I’d recommend at least ten minutes.

Move on to some stride outs at Level IV for 30 seconds, followed up with a 60 second Rest Interval (RI) at Level II. For the main set, set the treadmill to a 15% grade and a fast pace (Triathlon Taren built his pace up to 10mph/16kph). Get on and sprint for eight seconds. Yes that is right. Only eight seconds (good luck lasting much longer if you’ve done this right). Get off the treadmill (before you get thrown off the back) and rest for 60 seconds. Then get back on and repeat a total of eight times.

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

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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