This session is great to sharpen your speed during a taper for runners aiming for an event between 10km and a 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.
5x 800m, 400m RI
- 10min Warm Up Level II;
- 5x 800m VO2 Max Level V, 400m 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 main set is made up of five reps at Level V covering 800m (or two laps of an athletics track). At the end of each rep drop your intensity down to Level II and jog for 400m as a Rest Interval (RI).
The Cool Down (CD) is at a low intensity, jogging (Level II) 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.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek: Stride Outs
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