This session will develop your ability to run faster through increased tolerance to lactate acid and increased leg turnover. It is a very popular speed work session and is best suited to being done on an athletic track. Many towns and cities have an athletics track. Synthetic tracks are best as they are usable in all weather and seasons. Grass tracks are often muddy to use in winter and the markings aren’t always maintained through the winter months.
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.
This session will develop your ability to run faster through increased tolerance to lactate acid and increased leg turnover. It is a very popular speed work session and is best suited to being done on an athletic track. Many towns and cities have an athletics track. Synthetic tracks are best as they are usable in all weather and seasons. Grass tracks are often muddy to use in winter and the markings aren’t always maintained through the winter months.
6-10x 400m Level V, 400m Rest Interval (RI)
- 10min Warm Up Level II;
- 6-10x 400m Level V, 400m Jog Level I-II RI (main set)
- 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.
For the main set run one lap of the track as hard as you can on the inside lane (which will be exactly 400m). As you cross the start-finish line ease up your pace and jog the next lap. As you hit the start/finish line again, increase your pace running a hard lap as fast as you can again. Repeat for a total of between six & ten reps.
The first time you do this session start off with six reps and build up over the coming weeks towards ten laps.
The cooldown is at a low intensity, jogging the remainder of the workout.
Finish with 10 minutes of stretching to assist with the recovery. This isn’t necessarily included in the 60-minute workout and can be conducted whilst showering post-workout.
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 previously.
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