This session is a great way to enhance your speed endurance and is great for 5km and 10km events. It comes from an article written by Matt Fitzgerald for Competitor Magazine that he got from Brad Hudson a former top runner who is now a top coach.
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.
Brad Hudson’s 1-2-3-2-1min VO2 Run
- 10min Warm Up Level II;
- 1min Level V, 1min Level II RI;
- 2min Level IV, 2min Level II RI;
- 3min Level III, 3min Level II RI;
- 2min Level IV, 2min Level II RI;
- 1min Level V; 1min 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 for 10 minutes. This session can be done either on the road, trail, or track.
Today’s main set is a pyramid session that starts off with one minute at Level V (5k pace), then a minute Rest Interval (RI) at Level II. Increase the duration to two minutes but drop the intensity slightly to Level IV (10k pace), then two minutes at Level II for a Rest Interval (RI). The longest rep is three minutes long and is done next at Level III (half marathon pace), followed by three minutes at Level II as a Rest Interval (RI). Next up repeat the two minutes at Level IV, with a two-minute Level II Rest Interval (RI), then finish with a one-minute repetition at Level V. Finish with one minute
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.
Brad Hudson and Matt Fitzgerald wrote a book together that I highly recommend. It is called Run Faster and is a great read.
Do you want to run faster? Are you trying to peak for a particular race? Would you like to find your true running potential? Brad Hudson, former Olympic Trials marathoner and current coach to Olympians like Dathan Ritzenhein, will show you the way in this practical, reader-friendly guide. Hudson is the most innovative running coach to come along in a generation. Until now, only a handful of elite athletes have been able to benefit from his methods. Now Run Faster from the 5K to the Marathon shows all runners how to coach themselves as confidently and effectively as Brad coaches his world-class athletes. Becoming your own best coach is the ticket to running faster at any distance.
First, you will learn to assess your abilities. Then you’ll learn how to devise a training program specifically geared to you. Filled with easy-to-follow sample training programs for distances ranging from the 5K to the marathon and abilities ranging from novice to advanced, Run Faster is the cutting-edge guide for optimal performance.
With Hudson’s guidance, you can train smarter and more effectively—and avoid injury. And you’ll soon be running faster than you ever thought possible!
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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my Faster 5km 6 Week Challenge with 25% off
6 weeks of training is all you need to do to smash your current 5km time significantly. On the average following, in this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.
Some people have improved by more than 5 minutes following this programme!!!
Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running for greater than 60 minutes and want two run sessions per week.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.
Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
When purchasing use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to run for greater than 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
