Fartlek Run

Friday Fartlek Run – Goater’s Hill Sequence A

Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.

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.

This workout comes from an article by Julian Goater in an old edition of Triathlon 220 Magazine. Although I can’t see a date on it, I suspect it was printed in the late 90’s looking at the bikes and heart rate monitors advertised in it. Julian was a top-tier runner in the 1970s and 1980s with a 5,000m PB of 13:16 and a 10,000m PB of 27:35!!

Goater’s Hill Sequence A

  • 10min WU Level II;
  • 10x 30sec Up Hill level V, walk/jog down RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) for ten minutes of easy jogging at Level II that concludes at the base of a hill.

The Main Set involves running ten, 30-second reps at Level V uphill. Jog or walk back to the start point as your Rest Interval (RI). Once there press the lap button on your Garmin and then turn and run back up.

Your pace may be less than prescribed on the up hills, as long as the effort is at the equivalent of race pace.

The Cool Down (CD) is at a low intensity, jogging (Level II) for at least 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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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE

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