Friday Fartlek Run: Goater’s Short Hill Session

This session is great to improve your speed for runners aiming for an event between 5km and a half marathon.

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.

Goater’s Short Hill Reps

• 10min Warm Up Level II;
• 12x 45sec Up Hill Level V, jog down Level II RI;
• 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.

The main set is made up of twelve reps of 45-second efforts at Level V up a hill of moderate steepness. After the 45 seconds jog back down at Level II back to the start point and then repeat.

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.

I got this workout from Julian Goater & Don Melvin’s book The Art of Running Faster – Improve Technique, Training, and Performance. This week’s workout is perfect to do the week after Goater’s Sets of 200s. This book is a really good book that is jam-packed and full of great advice.

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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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE

If you enjoyed this workout, here is a similar session I published 12 months ago.

Friday Fartlek: Dave Scott’s Hill Reps

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.