It's one thing to run a fartlek workout and it's another to run a hill workout. Now combine them into one workout and that's what we did yesterday afternoon.
We ran a 2.5 mile course with plenty of hills... twice, but here's the fun part of it. We broke it down into 3 minutes at 10k pace, 1 minute jog, 2 minutes at 5k pace, 1 minute jog, 1 minute full effort, 1 minute jog... repeat as necessary until the 5 miles are covered. This was a very hard workout, yet at the same time, it felt very gratifying.
We were supposed to run the entire 5 mile course non-stop, but I made a pit stop at the half way point to get some water since I didn't drink any before we started. I ran the first loop in 19:00 minutes even. I took between 1-2 minutes for my water break and then started the second loop. I ran that in 22:30.
My overall 5 mile time was 41:30 which breaks down to an average pace of 8:17 per mile. The first loop average pace was 7:36 and the second loop average was 9:00.