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 Long Hill Reps
- 10min Warm Up Level II;
- 6x 90sec 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 six reps of 90-second efforts at Level V up a hill of moderate steepness. After the 90 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 as part of a six-week sequence:
- Week One: Goater’s 200s
- Week Two: Goater’s Short Hill Session
- Week Three: Goater’s 600s
- Week Four: 5km TT
- Week Five: Goater’s Long Hill Session
I got this workout from Julian Goater & Don Melvin’s book The Art of Running Faster – Improve Technique, Training, and Performance. This 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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