HügelFartlek

HügelFartlek is a training approach used primarily in endurance running that blends hill training with fartlek, or speed play. The name derives from the German word Hügel (hill) and the Swedish term fartlek, meaning "speed play." The method emphasizes variable pace and resistance by incorporating hills into unstructured or semi-structured speed work.

During a HügelFartlek session, runners alternate between uphill efforts and easier segments, with the pace and recovery influenced by the terrain rather than a fixed interval time. On-hill sections may target max or near-max efforts, while downhill segments serve as active recovery. Sessions can be performed on campus routes or treadmill inclines, adjusting incline and distance to fitness level.

Common formats include hill repeats with variable paces on the uphill portion, and on the descent, a light jog or walk; or short uphill accelerations followed by longer downhill or flat segments with relaxed running. A typical workout might begin with a warm-up, followed by 6 to 10 uphill efforts of 15 to 60 seconds, with jog-down recoveries, and finish with a cooldown.

Benefits attributed to HügelFartlek include improved leg strength, running economy, lactate tolerance, and aerobic capacity, along with greater neuromuscular adaptability due to varied pacing. The approach also helps athletes practice pacing and exertion awareness in changing terrain.

Safety and progression considerations include gradual introduction, emphasis on proper form, and adequate warm-up to prevent injuries. Because the method uses hills with variable intensity, it may not be suitable for beginners without supervision or base fitness.

See also: Fartlek, interval training, hill sprint, tempo run, endurance training.