This session is a great way to increase your VO2 max. By repeatedly running at a high intensity within this workout you will become a fitter, faster runner.
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.
3x 4min Hill Reps
- 10min WU Level II;
- 3x 4min Up Hill Level V, ~4min Down Hill Level II;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.
The main set is made up of three reps running up a hill that is a moderate gradient (~4%). Each of these reps is four minutes long. Run this section at a pace you can maintain for the remaining reps. Take a mental note of where you get to at the four-minute mark, then turn and jog down. As you now have gravity working for you, it will take about four minutes to jog back to the starting point before repeating it again. Once you have done all three reps, move into the Cool Down (CD) as you run home (or back to your car).
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of 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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my 8 Weeks to a Faster 10km Training Plan with 25% off
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
8 weeks long this programme can start anytime, this plan progresses through phases to build you to your peak performance. Each week includes 4 runs as well as a flexibility session. This programme includes a 10km time trial in the 9th week so you can see how much you have improved. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
Prior to using this plan, you should be able to run comfortably for 90 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
