This session is a great way to enhance your speed endurance and is great for 5km & 10km 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.
Split 800’s
- 10min Warm Up Level II;
- Main set: 8x
- 500m Level V,
- 2min RI Level II,
- 300m Level V,
- 2min RI Level II;
- 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 10 minutes. This session can be done either on the road, trail, or track.
The main set for this workout, it involves completing eight reps. Each rep is made up of 500m at Level V (ran as fast as you can), then a short Rest Interval (RI) of two minutes, then another 300m at Level V (ran as fast as you can), before finishing with a two-minute 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.
Join over 2,159 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 6 months ago.
Friday Fartlek – 8 Weeks to a faster 10k: 20-24x 200m
To improve your 5km Time by over 2:30 in ONLY 5 Weeks get my most popular run programme here. Results Guaranteed. Use discount code CR30 to get a 30% discount.
One Reply to “Friday Fartlek: Split 800’s”