This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as triathletes.
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.
5x 5min Hill Rep Runs
- 10min Level II WU;
- 5x 5min Level V Up Hill, Level II Jog Down;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of running up a hill as hard as you can (Level V) for five-minutes. Make a mental note of the point you get to and jog (Level II) back to the start point. Turn and repeat the process to complete a total of five reps. Each time try and make it to the same point you turned at on the first repetition.
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) 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! 🏃♂️💨🏅
