Running high-intensity hill reps will tax your VO2 Max, if you allow yourself enough recovery as a result this will really bring about a big jump in your top-end speed. This is a perfect session for runners and triathletes running events up to half marathons but also provides benefits for athletes doing longer 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.
The inspiration for this post came from a segment of the workout that Jacqui Keay took for her Urban Fit Class on Wednesday night. I keep hearing great things from the participants in her sessions, if you are ever in Nelson, New Zealand try and get along with one or more of her classes.
Jacqui’s Urban Fit 20/30/45 Hill Reps
- 10min WU Level II;
- 3 sets of:
- 20sec Level V uphill, 60sec Level II jog down RI;
- 30sec Level V uphill, 60sec Level II jog down RI;
- 45sec Level V uphill, 60sec Level II jog down RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a warm-up (WU) of ten minutes of easy jogging at Level II.
The Main Set involves running three sets of three reps uphill. The first rep of each set is 20 seconds long, the second is 30 seconds and the final rep of each set is 45 seconds long. These are all done at Level V, with a 60-second Rest Interval (RI) jogging downhill at Level II ready to commence the next rep.
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.
Here is the data from an athlete I coached completing the session:
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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Download the Garmin (.FIT) files for this workout for FREE
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