Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.
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 workout comes from an article by Julian Goater in an old edition of Triathlon 220 Magazine. Although I can’t see a date on it, I suspect it was printed in the late 90’s looking at the bikes and heart rate monitors advertised in it. Julian was a top-tier runner in the 1970s and 1980s with a 5,000m PB of 13:16 and a 10,000m PB of 27:35!!
Goater’s Hill Sequence I
- 10min WU Level II;
- 6x
- 3min Up Hill Level V,
- 1min RI,
- 30sec Up Hill Level V,
- walk/jog down RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a warm-up (WU) for ten minutes of easy jogging at Level II which concludes at the base of a hill.
The Main Set involves running six reps. Each rep has two sub-reps. The first sub-rep is three minutes long running uphill at Level V. Take a one-minute Rest Interval (RI) before the second sub-rep. The second sub-rep is 30 seconds long uphill at Level V. Then walk or jog back down to the start. Once there press the lap button on your Garmin and then turn and run back up.
Your pace may be less than prescribed on the up hills, as long as the effort is at the equivalent of race pace.
The Cool Down (CD) is at a low intensity, jogging (Level II) for at least 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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
Get my Faster 5km 6-Week Challenge with 25% off
6 weeks of training is all you need to do to smash your current 5km time significantly. On average following, in this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.
Some people have improved by more than 5 minutes following this programme!!!
Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for runners that are comfortable running for greater than 60 minutes and want two run sessions per week.
Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to run for greater than 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.