Friday Fartlek Run – Goater’s Hill Sequence B

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 essential, 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-up will see great dividends in the improvement of your running. This workout is excellent 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 B

  • 10min WU Level II;
  • 4x
    • 90sec Up Hill Level V,
    • 1min RI,
    • 30sec Up Hill Level V,
    • jog back 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 which concludes at the base of a hill.

The Main Set involves running four repetitions. Each rep involves two sub-reps, the first being 90 seconds at Level V uphill prior to a minute Rest Interval (RI). The second sub-rep is for 30 seconds at Level V uphill. Finish the rep by jogging downhill back to the start point prior to starting the next rep, press your lap button on your Garmin, and then turn and run around 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 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 coachray@coachray.nz and 021 348 729.

Share this post so your friends can benefit as well.

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

Get my 12 Week Half Marathon Training Plan with 25% off

When you cross the finish line of your Half Marathon, having run faster than you have in recent events you will have accomplished something very special.

Designed for Intermediate runners who are looking to run the Half Marathon faster, the primary goal of this training plan is to prepare you to COMPLETE your Half Marathon FASTER than before. 

Starting 24 weeks before your Half Marathon (this plan can be started at any time and is reusable), this plan progresses through phases to build you to your peak performance. Each week typically contains 3x runs and a flexibility session. You will build up to 2:00 hours running in a single session. 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 for 90 minutes consistently.

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.