This is a great fartlek run session to enhance your speed over both 5km and 10km, as well as your 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 it is to work.
Plus Ones
- 10min Warm Up Level II;
- 5min Level IV; 2:30min Level II RI; 1min Level V; 3min Level II RI;
- 4min Level IV; 2min Level II RI; 1min Level V; 3min Level II RI;
- 3min Level IV; 1:30min Level II RI; 1min Level V; 3min Level II RI;
- 2min Level IV; 1min Level II RI; 1min Level V; 3min Level II RI;
- 1min Level IV; 30sec Level II RI; 1min Level V; 3min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
The warm-up should be done at an intensity that is steady but not over-consuming at Level II for ten minutes.
There are five main reps to complete as part of the main set. Each rep involves the first and longest portion at Level IV (the duration of which decreases as the session goes on). It is followed by a Rest Interval (RI) of half the duration at Level II, then one minute at Level V, with three three-minute gentle jogs at Level II as a Rest Interval. It is important that you run the first portion consistently and the one minute is as hard as you can go.
The first rep is made up of five minutes at Level IV, then two and a half minutes at Level II, and then your one-minute hard with three minutes at Level II to round out the first rep.
The second rep is made up of four minutes at Level IV, then two minutes at Level II, then your one minute hard with three minutes at Level II to round out the first rep.
The third rep is made up of three minutes at Level IV, then one and a half minutes at Level II, and then your one-minute hard with three minutes at Level II to round out the first rep.
The fourth rep is made up of two minutes at Level IV, then one minute at Level II, then your one minute hard with three minutes at Level II to round out the first rep.
The fifth and final rep is made up of one minute at Level IV, then thirty seconds at Level II, then your one minute hard with three minutes at Level II to round out the first rep.
The Cool Down (CD) is at a low intensity, jogging (Level II) for at least ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
This session is based on one by Mario Fraioli, author of The Official Rock ‘n’ Roll Guide to Marathon & Half-Marathon Training: Tips, Tools, and Training to Get You from Sign-Up to Finish Line.
If you would like further advice feel free to contact me.
I am the Head Coach and 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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