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 third week in the 8 weeks to a faster 10km programme. This session will 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 duration of this workout and 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
8-12x Xmin
- 10min Warm Up Level II;
- 8-12x Xmin Level V, 2min 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: Complete between eight and twelve reps (dependent on which group you are in) for a set time (dependent on which group you are in) at the specified pace from the table below. Don’t be tempted to run the first rep too fast as this will blow the remaining reps out. This should be at a comfortable pace for the first few reps and become more challenging as the session goes on. After each rep, run at Level II for your Rest Interval (RI) for two minutes before commencing the next reps.
| Group | Number of Reps | Duration of X (min) | Pace for X (min/km) | Pace of RI (min/km) |
| E | 8 | 2:00 | 4:50 | 7:20 |
| D | 9 | 1:50 | 4:25 | 6:30 |
| C | 10 | 1:40 | 4:00 | 6:00 |
| B | 11 | 1:30 | 3:30 | 5:30 |
| A | 12 | 1:20 | 3:05 | 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 nine reps of 1min 50secs holding a pace of 4:25 per kilometre, and having a two-minute Rest Interval (RI) running at a pace of 6:30 per kilometre.
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.
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