A hill fartlek from Massey run coach, Daniel Connolly.
The Christmas holiday period can be a busy time and it can be tricky for us runners to get out and get in some running.
This is a quick session that is suitable for every runner; for those who have just finished Couch to 5K, to more experienced runners looking to maintain strength and speed when time is tight. In fact this session can be done in 30 minutes!
To get the most out of this session, I like to run the main part up a long hill – one that takes 6 minutes or more with a run up is perfect. However, for those with less than a year’s running in their legs (or those who want to keep it easy) just build this into a regular run route.
Warm Up – 10mins
Walk / run and slowly build up the pace. Use this time to run to the bottom of a hill!
Main Session – 10mins
1 minute (hard, uphill) – RPE 8-10
30 seconds – (easy, turn around and head downhill) – RPE 1-3. This is generally a walk back part the way.
Repeat 7 Times
Cool Down – 10minutes
Turn around and enjoy a slow run back down the hill, and head back home, gently slowing your pace.
Adaptions
10 reps instead of 7.
2, 3, 4 sets of 5 reps after each walk/jog back to the bottom of the hill.
Just add 3 reps into a ‘normal’ run.