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.
The inspiration for this workout comes from an article by Phil Mosley the April 2011 issue of Triathlon Plus.
Phil Mosley’s Hill Rep Run C
- 26min WU Level II;
- 8x 30sec Level V Up Hill, 30sec Level II Jog Down RI;
- 26min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) for 26-minutes of easy jogging at Level II.
The Main Set involves running a eight, 30-second Hill Reps at Level V. Jog back downhill at Level II for 30-seconds.
The Cool Down (CD) is at a low intensity, jogging (Level II) for at least 26-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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
🏃♂️ Unleash Your Speed: 8-Week Faster 10km Training Plan 🏃♀️
Are you ready to take your 10km running to the next level? Our 8-week training plan is designed to help you improve your speed and performance. This program is perfect for runners who are comfortable running for 90 minutes and can commit to training up to four times per week.
Why Choose This Plan?
– 📅 Structured Workouts:Each week features a balanced mix of interval training, tempo runs, long runs, and recovery sessions to boost your speed and endurance.
– 🏅Expert Guidance:Benefit from the expertise of a seasoned running coach dedicated to helping you achieve your goals.
– 📈 Progress Tracking:Monitor your improvements with regular assessments and adjust your training as needed.
– 👟 Supportive Community: Join a community of like-minded athletes who share your passion and drive for improvement.
Who Should Join?
This plan is ideal for runners who:
– Are already comfortable running for 90 minutes.
– Can commit to training up to four times per week.
– Are eager to improve their 10km race times.
Achieve Your Personal Best!
Whether you’re aiming for a new personal record or simply want to run faster, our 8-week 10km training plan is your ticket to success. Lace up your shoes, embrace the challenge, and let’s make your running dreams a reality! 🏃♂️💨🏅
