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 solid video, and here’s a distilled version so you can run this yourself. For the full background and nuance, 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 features steep climbs throughout—excellent for building strength and endurance when the weather is warm.
• Don’t overlook the essentials: apply sunscreen, keep yourself hydrated, and stay within a distance you’ve already covered before. Use the heat and hills as natural conditioning tools.

Workout Example:

1. Start with 10–15 minutes of easy running on flat ground.
2. 8 × (2 minutes hard uphill – sustain a challenging but manageable pace with an elevated heart rate (roughly 180 bpm) / 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: Give this hill-fartlek a shot the next time you’re out on trails—dial your effort to match your current fitness, and take advantage of the summer heat while you build strength! 🎉

References

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