Hill Reps

Friday Fartlek Run – 3x 3min Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as triathletes.

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.

3x 3min Hill Reps

  • 10min Level II WU;
  • 3x 3min Level V Up Hill, Level II Jog Down;
  • 10min Level II CD;
  • 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 running up a hill as hard as you can (Level V) for three minutes. Make a mental note of the point you got to and jog (Level II) back to the start point. Turn and repeat the process to complete a total of three reps. Each time try and make it to the same point you turned at on the first repetition.

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 coachray@coachray.nz and 021 348 729.

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