This session is similar to this workout from October, but instead of being based on distance, it is based on time. This session can be done instead of the fourth week in the 8 weeks to a faster 10km programme. This session will not only develop your speed over 10km but also for 5km and half marathon events.
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
Depending on your ability the intensity of the intervals will vary:
- Group E – currently running between 55 & 60min for 10km
- Group D – currently running between 50 & 55min for 10km
- Group C – currently running between 45 & 50min for 10km
- Group B – currently running between 40 & 45min for 10km
- Group A – currently running between 35 & 40min for 10km
12min + 4x 6min
- 10min Warm Up Level II;
- 12min Level IV, 5min Level II RI;
- 4x 6min Level IV, 3min Level II RI;
- 10min Cool Down Level I-II;
- 10min Stretching
The warm-up should be done at an intensity that is steady but not overconsuming at Level II. Run for a minimum of 10 minutes.
The main set: run hard for twelve minutes at Level IV at the pace in the chart below, then run at Level II for five minutes as your Rest Interval (RI). Next complete a set of four reps of six minutes at Level IV at the pace in the chart below, with three minutes of Rest Interval (RI) between reps.
| Group | 12min pace (min/km) | 6min pace (min/km) | RI pace (min/km) |
| E | 5:15 | 5:05 | 7:20 |
| D | 4:45 | 4:35 | 6:30 |
| C | 4:15 | 4:05 | 6:00 |
| B | 3:45 | 4:35 | 5:30 |
| A | 3:20 | 3:10 | 4:50 |
For example, if you currently run a 10km event at 53:45 that puts you in Group D. Your main set involves running for 12 minutes at 4:45 per kilometre and having a five-minute Rest Interval (RI) running at a pace of 6:30 per kilometre. Then completing a set of four by six minutes at a 4:35 per kilometre pace and three minutes Rest Interval (RI) between reps).
The cooldown is at a low intensity, jogging for a minimum of 10 minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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If you enjoyed this workout, here is a similar session I published 6 months ago.
Friday Fartlek – 8 Weeks to a faster 10k: 2x 2 Miles + 2x 1 Mile
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