Friday Fartlek Run: Amanda's Hills For Breakfast - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Run Sessions Triathlon Training

Friday Fartlek Run: Amanda’s Hills For Breakfast

Hill reps are a great way to build fitness. They are great for developing strength within ligaments and tendons but also muscular strength. The intensity run will also help to develop your VO2 max. As such this session is great for runners and triathletes of all distances, but especially for events which are 5 to 10km long.

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 today’s workout comes Amanda at wanderunning who posted an Instagram story the other morning about the session she did that morning. I reached out to her and she gave me the full details for this article. Follow her on Instagram for more inspiration and workout ideas.

Amanda’s Hills For Breakfast

  • 10min WU Level II;
  • 2 sets of:
    • 10x 30sec Level V Up Hill, 60sec Level II RI Jog Down;
    • 3min Level II RI between sets;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy jogging at Level II.

The Main Set involves running two sets of ten, 30-second repetitions up a hill at Level V, with a 60-second jog back back down at Level II for your Rest Interval (RI). Between sets jog at Level II for three minutes for your Rest Interval (RI).

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.

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.

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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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