Fartlek Workout

Friday Fartlek Run: 3-2-1 Hill Reps

Hill reps are a great way to develop specific running strength and enhance your VO2 max and your anaerobic energy system. This is a great session to develop strength for all runners and triathletes upto and longer than marathon distance.

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.

3x 3-2-1 Hill Reps

  • 10min WU Level II;
  • 3x
    • 3min Level IV Up Hill, jog back ⅔ way down Level II RI;
    • 2min Level V Up Hill, jog back ½ way down Level II RI;
    • 1min Level V+ Up Hill, jog back down Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten to twenty minutes easy jogging at Level II. Finish the Warm Up (WU) near the base of a hill that is roughly a 4-6% gradient and will take longer than five minutes to run up.

The Main Set starts by running up hill at Level IV intensity (base this on effort or power, not by pace – as you will be running slower uphill for the same effort) for three minutes. Make a mental note where you are at the 60 second mark.

Turn around and jog two-thirds of way back down (where you were at the 60 second mark) at Level II.

At roughly the two-thirds mark turn and run back up hill at Level V intensity for two minutes. Make a mental note where you are at the 60 second mark again.

Turn and jog half way down (to where you were at the 60 second mark) at Level II.

At roughly the halfway point turn and run back up hill for 60 seconds at Level V+ (slightly harder than the previous repetition).

Turn and jog all the way to the base of the hill, before completing a second and third set.

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 coachray@coachray.nz and 021 348 729.

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