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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
Over the next six weeks, I will take you through six different Hill Rep sessions that are a good progression to follow completing the workout once per week.
- 1st week – 4x 3min Hill Reps
- 2nd week – 5x 3min Hill Rep
- 3rd week – 8x 2min Hill Reps
- 4th week – 10x 2min Hill Reps
- 5th Week – 5x 4min Hill Reps
6x 4min Hill Reps
- 10min Level II WU;
- 6x 4min 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 four 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 six 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 and 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.
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