This training session combines the versatility of Fartlek with the strength-enhancing stimulus of hill running. Designed to simultaneously challenge your speed and strength, this session will help you become a more adaptable and powerful runner.
A gentle warm-up to prepare your muscles and joints for the workout ahead.
Begin with a slow jog to get your blood flowing.
Perform dynamic stretches, focusing on legs and core.
The main session combining hill running with Fartlek segments.
Find a hill and sprint to the top at a high effort.
Jog down the hill at an easy pace to recover.
After reaching the bottom, use a flat section and sprint for 30 seconds.
Follow the sprint with a moderate jog for 3 minutes.
Repeat the hill sprint and recovery jog down.
Alternate between 1 minute fast and 1 minute easy on a flat terrain for 4 iterations.
Ease your body back to a restful state.
Jog slowly to help your body transition into recovery.
Spend time holding stretches to alleviate tension in worked muscles.
Fartlek Hills combine the endurance benefits of Fartlek runs with the strength and power development of hill workouts. Running at variable speeds over hills not only improves cardiovascular endurance but also enhances muscular strength, particularly in the lower body. It challenges your adaptability by varying the intensity and terrain, which can greatly improve your ability to handle diverse race conditions or running environments.
Additionally, incorporating hill repeats helps with speed enhancement due to the increased effort required to run uphill, and the downhill segments improve your running economy by allowing you to build your stride efficiency and leg turnover. Overall, this type of workout provides a comprehensive stimulus that enhances both anaerobic and aerobic energy systems.
This session is geared towards intermediate to advanced runners who have a solid base of running fitness and are looking to add variety to their training. Beginners may find the variability in pace and incline challenging, so they should aim to adjust the intensity by shortening the hill segments or opting for a gentler incline.
To get the most out of this session, focus on maintaining good form, especially during the uphill components—lean slightly forward, drive your knees, and use your arms effectively. Pay attention to your breathing and effort level on the downhill segments to refine your running economy. Ensure you're well-hydrated and have fueled adequately before starting, as hill workouts can be particularly demanding on energy reserves.