Hills
Rolling Fun Hills & Flats
Playful rolling terrain.
Main set: 4 × (3 min @ 80% + 3 min @ 60%) · 15 min @ 60%
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 4 min @ 30% + 2 min @ 40% + 20 s @ 50% + 40 s @ 30% + 20 s @ 50% + 40 s @ 30% + 10 s @ 60% + 50 s @ 30% + 1 min rest | Easy flow, gentle build; playful pickups and one short stride, then settle before the main |
| Hill & flat | 4 × (3 min @ 80% + 3 min @ 60%) | Hill pop, flat float |
| Cruise section | 15 min @ 60% | Relaxed rhythm |
| Cool-down | 8 min @ 30% | Jog and smile |
How each effort should feel
Efforts are a percentage of your all-out effort, set by feel (RPE), not by pace. From Fartlek's effort guide:
- 30% Very easy. Walking pace or the gentlest jog.
- 40% Easy. Relaxed jog, easy to chat.
- 50% Comfortable. Easy running, full sentences.
- 60% Steady. Still chatty, breathing deeper.
- 80% Hard. A few words at a time.
Pete's tip
Glide the flats and pop up the hills, no stress. Let the terrain set the vibe and keep shoulders loose and cadence lively throughout.
Pete, Fartlek's AI coach
What it trains
Fun. Enjoy varied, playful running.