Training: A 10k Hill Fartleks Session

The moon was just rising bright in the sky on the way to running club

The moon was just rising bright in the sky on the way to running club

Another Wednesday, another club night with Purbeck Runners! We’re now well and truly into autumn with it being dark before we even set off. Gone are the evening runs over sunlit meadows and grassy hills – no, for the next six months it’s pavements and shivering as you step out into the night air. (Actually it was 15 degrees when I got out of the car last night… but you get the idea!)

For once I actually remembered to start my watch at the beginning of the session, so I can say with confidence that we ran for 10.7k last night and this mainly involved steep hills and higher paced circuits of interconnected streets.

Run route Swanage

Hill Fartleks Session

This was a combination session involving fartleks, where you use objects on the street (streetlights in our case) as markers for faster paced sections and hills. So as we run, Coach Ross shouts “SECOND LAMP-POST ON THE RIGHT!” and we all speed up… two minutes jogging then “TO THE TOP OF THIS HILL FAST AS YOU CAN!” etc etc for an hour.

We started off with a warm up jog of 2k which took us up some fairly steep hills in itself. After this we ran two laps of a quiet oval shaped road, which just happened to be a few metres short of 400m – so 800m in total. We then jogged downhill for a minute before sprinting up a steep hill for 300 metres and jogging back down. After a section of 1k easy we then sprinted up another steep hill called Newton Road for 260 metres before jogging slowly again for 5 mins. Then another 200m sprint up an slight incline and sprint back down, easy for 5oo metres back to Newton Road, sprinting up this again – another 400m circuit, another sprint for 300m up a steep hill, back down and a final 2x laps of the road oval to finish – phew! A 2.5km warm down and arrived back at my car just as the heavens opened!

The idea for these sessions is to run small sections faster than you would normally run, to allow you body to make the adaptations needed to run at these faster speeds. The hills are a form of resistance training, forcing your legs muscles to work harder to propel you up the hill meaning even more fitness gains. Looking at my heart rate zones for this session it was spot on, as I spent an equal time in ‘easy’ as I did in ‘sprint’…

 

Training zones heart rate

Heart rate training zones

Session In Summary (approx 2 mins slow jog between each)

2k warmup
SLOW JOG
800m flat @ 5k pace
SLOW JOG
300m hill sprint
SLOW JOG
260m hill sprint
SLOW JOG
200m slight incline sprint
SLOW JOG
200m slight decline sprint
SLOW JOG
260m hill sprint
SLOW JOG
400m flat @ 5k pace
SLOW JOG
300m hill sprint
SLOW JOG
800m @ 5k pace

Next Training

An easy 5k this evening and then nothing else as I rest before Club Championship race 13/14 at the Studland Stampede

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