Building your VO2 Max and leg strength will develop your faster running. This session is great for runners and triathletes running events up to Half marathons and especially 5-10km events.
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.
This session comes from a video on FloTrack that was released back in July. This is a tough session that some top-level runners are doing the 300m reps in about ~55 seconds up the hill.
Robby Andrews 8x 300m Hills
- 10min WU Level II;
- 8x 300m Level V, Jog Down Level II RI;
- 10min CD Level II;
- 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 in this workout is running 300m Hill Reps on a steady incline (they use a hill in Austin, Texas for this session) at Level V. After each rep jog down, take your time as this is your Rest Interval (RI). If you need longer rest to ensure you can maintain your times and pace on the uphills, do so. This session is all about building your speed, not proving how tough you are by taking less rest.
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.
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.
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Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published.
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