Run Session

Friday Fartlek Run – Scott Defilippis’ 70.3 Hill Rep Run A

This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running as short as 5km to develop tolerance to lactic acid.

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.

This workout has come from an article by Scott Defilippis in the September 2015 issue of Triathlete Magazine.

Scott Defilippis’ 70.3 Hill Rep Run A

  • 15min WU Level II;
  • 2x
    • 10x 30sec Level V Up Hill, Level II Jog Down RI;
    • 10min Level II between sets
  • 15min CD Level II;
  • 10min Stretching

Start the workout with a warm-up (WU) for fifteen minutes of easy jogging at Level II. Finish the warm-up (WU) at the base of a hill that is about 5-7% in gradient.

The main body of the workout is made up of two sets. Each set is made up of ten reps of 30 seconds running uphill at Level V. Jog back down the hill for your Rest Interval (RI). If you are using the Garmin or Zwift files I’ve prepared below they are set up to press the lap button when you return to the base of the hill to commence the next uphill rep.

Between sets jog for ten minutes at Level II on the flat.

The Cool Down (CD) is at a low intensity, jogging (Level I-II) for ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

I am the Head Coach and 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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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE

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