This is a great session that is effectively lactate intervals or speed intervals run uphill. As well as developing lactate tolerance, they also build run-specific 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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
McGregor and Fitzgerald’s Hill Reps
- 10min Warm Up Level II;
- 8x 200m Level V Uphill, 200m RI Downhill Level II;
- 10min Cool Down Level II;
- 10min Stretching
The warm-up should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
Conclude the warm-up at the base of a hill that is about a 4-6% gradient. Race up the hill at Level V for 200m, before jogging back down at Level II. Repeat this a total of 8 times.
The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
This workout can be found in Stephen J McGregor, Ph.D. & Matt Fitzgerald’s book The Runner’s Edge that I reviewed yesterday.
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. Make sure you sign up for my informative newsletter.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
8 Weeks to a FASTER 10km: Final TT
For more great workouts see my eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from www.CoachRay.nz”. Use the workouts within the eBook to enhance your fitness.