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.
The inspiration for this workout comes from an article by Phil Mosley the April 2011 issue of Triathlon Plus.
Phil Mosley’s Hill Rep Run B
- 22min WU Level II;
- 6x 30sec Level V Up Hill, 30sec Level II Jog Down RI;
- 22min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) for 22-minutes of easy jogging at Level II.
The Main Set involves running a six, 30-second Hill Reps at Level V. Jog back downhill at Level II for 30-seconds.
The Cool Down (CD) is at a low intensity, jogging (Level II) for at least 22-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) and Zwift (.ZWO) files for this workout for FREE
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