This is a great session to enhance your speed over both 5km and 10km. I found it whilst surfing the net a while ago on a Nike training page if I remember correctly.
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.
Nike Speed Session
- 10min Warm Up Level II;
- 2x
- 1 Mile Level IV;
- 400m Level V;
- 800m Level IV-V;
- 3min RI Level II;
- 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.
The interval involves three different efforts conducted in a continuous fashion. The first is for 1 mile (or just over 4 laps of a 400m track) and is done at your 10km race pace (Level IV). From here go straight into a 400m at your 1-mile race pace (Level V), then finish with two laps (800m) at your 5km race pace (top end of Level IV, the bottom end of Level V). After these 7 laps take a Rest Interval (RI) of three minutes jogging at Level II.
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.
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 – 8 Weeks to a faster 10k: 2 Mile + 4x 1 Mile
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.