Friday Fartlek Run – Five Times Jacqui’s Urban Fit 20/30/45 Hill Reps

Running high-intensity hill reps will tax your VO2 Max, if you allow yourself enough recovery as a result this will really bring about a big jump in your top-end speed. This is a perfect session for runners and triathletes running events up to half marathons but also provides benefits for athletes doing longer events.

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 post came from a workout that Jacqui Keay took for her Urban Fit Class on a Wednesday night back in 2020. I keep hearing great things from the participants in her sessions, if you are ever in Nelson, New Zealand try and get along with one or more of her classes.

I have used variations of this workout for my athletes since then, here is the original version:

Jacqui’s Urban Fit 20/30/45 Hill Reps

  • 10min WU Level II;
  • 5 sets of:
    • 20sec Level V uphill, 60sec Level II jog down RI;
    • 30sec Level V uphill, 60sec Level II jog down RI;
    • 45sec Level V uphill, 60sec Level II jog down RI;
  • 10min CD Level II;
  • 10min Stretching

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

The Main Set involves running five sets of three reps uphill. The first rep of each set is 20 seconds long, the second is 30 seconds and the final rep of each set is 45 seconds long. These are all done at Level V, with a 60-second Rest Interval (RI) jogging downhill at Level II ready to commence the next rep.

The Cool Down (CD) is at a 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 and 021 348 729.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) files for this workout for FREE

Get my 8 Weeks to a Faster 10km Training Plan with 25% off

This 8-week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.

Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER. 

8 weeks long this programme can start anytime, this plan progresses through phases to build you to your peak performance. Each week includes 4 runs as well as a flexibility session. This programme includes a 10km time trial in the 9th week so you can see how much you have improved. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

When purchasing, use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to run comfortably for 90 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.