This is a great session to enhance your speed over both 10km and half marathon.
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.
Gaudette’s Mile Reps
- 10min Warm Up Level II;
- 3x 1 Mile Level IV, ‘½ the time you ran hard for’ Level I-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 reps of 1 Mile at Level IV (about the pace you would run for 10km). Between each rep take a Rest Interval (RI) by continuing to jog at Level I-II for half the time it took you to run the mile. If it took you eight minutes to run the mile, you spend four minutes for your Rest Interval (RI).
The cooldown is at a low intensity, jogging for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Do this workout once per week. Every two weeks add an extra two reps until you are running ten reps.
| Weeks | Number of Reps |
| 1-2 | 3x |
| 3-4 | 4x |
| 5-6 | 5x |
This workout and sequencing of sessions come from Jeff Gaudette the owner and head coach of RunnersConnect in Boston, which I read about in Runners World Magazine. I wrote about a similar workout a few weeks ago that can be found here.
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. Make sure you sign up for my informative newsletter.
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Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run – 8 Weeks to a faster 10k: 10-12x 400m
For more great workouts see my eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from www.CoachRay.nz”. Use the workouts within the eBook to enhance your fitness.