Summer Hill Fartlek

Workout - Summer Hill Fartlek

• 12min @ 6'30''/km
• 8 lots of:
  • 2min @ 5'00''/km
  • 2min @ 8'30''/km
• 10min @ 6'30''/km

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Intro: This walks through the Sun, Fartleks & Hill Running On Trails workout from The FOD Runner. It’s a good video, and here’s a distilled version so you can run this yourself. For the full background, the original video is worth watching.

Key points:

• The session alternates between 2-minute hard efforts and 2-minute easy recovery runs, repeated eight times on hilly ground.
• The 10-mile loop has steep climbs throughout, good for building strength and endurance when the weather is warm.
• Don’t skip the basics: apply sunscreen, stay hydrated, and stick to a distance you’ve already covered before. Use the heat and hills as conditioning tools.

Workout example:

1. Start with 10-15 minutes of easy running on flat ground.
2. 8 x (2 minutes hard uphill, sustain a challenging but manageable pace with an elevated heart rate (roughly 180 bpm), then 2 minutes easy recovery on the trail or flat sections).
3. Target about 10 miles total; adjust the number of repeats based on your loop.
4. Finish with 10 minutes of easy jogging.

Tip: set your own “hard” pace (around 5-10 seconds per mile faster than your normal tempo run) and use the Pacing app to calculate the exact splits for your fitness level.

Closing note: Try this hill-fartlek the next time you’re out on trails. Match the effort to your current fitness, and use the summer heat to build strength.

References

• Sun, Fartleks & Hill Running On Trails | Summer Running Workout | FOD Runner - YouTube (YouTube Video)