Friday Fartlek Run – Lance Watson’s Xterra Hill Set B

Running in hills develops leg strength and 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-up 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 it is to work.

This workout comes from an article by Lance Watson from LifeSport Coaching in the June 2007 issue of Triathlete Magazine.

Lance Watson’s Xterra Hill Set B

  • 10min WU Level II;
  • 6x 90sec Level IV Hill Reps, 90sec Jog Down Level I-II RI;
  • 5min Level II RI;
  • 6x 90sec Level V Hill Reps, 90sec Jog Down Level I-II RI;
  • 10min CD Level II;
  • 10min Stretching

Do this session on a hilly course and off-road (if possible). If training by pace, then you will end up running below the prescribed pace on a hill, just ensure that the effort is the equivalent of what that pace would have been on the flat.

Start the workout with a warm-up (WU) for ten minutes of easy jogging at Level II.

Aim to finish the warm-up (WU) at the base of a hill that is ~4-6% in gradient and will take at least two minutes to run up.

The Main Set involves two sets, both involve six reps of 90 seconds running uphill. For the first set, keep the effort at Level IV. For the second set increase the effort to Level V. After each rep, jog back down the hill to the start point for your Rest Interval (RI). When you get to the bottom of the hill start the next rep, straight away.

Between the two sets run at Level II for five minutes on the flat.

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 in achieving 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

Are you ready to conquer the rugged challenges of an Xterra triathlon? 🏊‍♂️🚴‍♀️🏃‍♂️ Introducing “Xterra Xtreme: 12 Weeks to Trail Triumph” – a comprehensive training plan designed for intermediate to advanced triathletes gearing up for an Xterra race in just 12 weeks.

Xterra events are a thrilling blend of open water swimming, mountain biking, and trail runs, often traversing uneven and rough terrains. 🌊🚵‍♂️🏞️

Key Features:
Embark on a journey with a diverse range of workouts – from pool sessions to road and mountain bike training, alongside trail and hill runs. 🏊‍♀️🚴‍♂️🏃 This 12-week periodised program is meticulously structured to elevate your fitness levels, ensuring a gradual build-up and a strategic tapering phase, leaving you physically and mentally prepared for race day. 📆🏁

By following this program, you’ll witness substantial improvements in swimming, cycling (especially mountain biking), and running; guaranteeing peak performance on your Xterra race day. 📈🏆

Expert Coaching:
Led by Coach Ray, a seasoned professional triathlon coach since 2000, you’ll receive personalized guidance drawing on decades of racing and coaching expertise. Join an exclusive community of like-minded athletes and participate in fortnightly coaching calls, forging connections and gaining insights to fuel your journey. 🎓👥

Xterra Xtreme stands out with its proven track record of success stories and testimonials. 🌟👏

Community and Support:
Become part of an exclusive, private community of dedicated athletes. Engage in fortnightly coaching calls, creating a support network that propels you forward on your Xterra adventure. 🤝📞

Ready to redefine your triathlon story? Join today! Xterra Xtreme: 12 Weeks to Trail Triumph is your gateway to Xterra excellence. Don’t miss this chance – your journey to Xterra starts now! 🎉🏅🏁

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

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.