Fartlek Intervals

Friday Fartlek Run – Lance Watson’s Short Hill Reps 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 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 to work.

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

Lance Watson’s Short Hill Reps B

  • 10min WU Level II;
  • 8x 30sec Level V Hill Rep, 1min 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 a set of eight, 30-second hill reps ran at Level V. Jog back down to the base of the hill at Level I-II take about a minute to do so before commencing the next rep.

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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