This session is a great way to develop race speed and is best done on an athletics track.
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.
3x 1 Mile
- 10min Warm Up Level II;
- 3x 1 Mile Level IV, 3min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
The warm-up should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
Complete three one-mile reps for the main set, run these at Level IV (about your 10km pace), and between each rep jog at Level II for three minutes as your Rest Interval.
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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