This session is great to improve your speed for runners aiming for an event between 5km and a 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.
This session is an alternative Pyramid workout to last week’s session.
Goater’s Track Pyramid
- 10min Warm Up Level II;
- 4x 200m Level V, 1min RI;
- 3min RI;
- 3x 400m Level V, 2min RI;
- 3min RI;
- 2x 600m Level V, 3min RI;
- 3min RI;
- 1x 800m Level V;
- 3min RI;
- 2x 600m Level V, 3min RI;
- 3min RI;
- 3x 400m Level V, 2min RI;
- 3min RI;
- 4x 200m Level V, 1min RI;
- 3min 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.
The main set is made up of seven sets, with each rep within these sets all done at Level V. Start with four reps of 200m with a one-minute Rest Interval (RI) between reps. Once you’ve done all four reps take a three-minute Rest Interval (RI) prior to the next set.
The second set is made up of three reps of 400m with a two-minute Rest Interval. Once you’ve completed this set take a three-minute Rest Interval (RI) before the third set.
The next set involves two reps of 600m with a three-minute Rest Interval (RI) between them. You also get a three-minute Rest Interval (RI) prior to the following set.
The peak of the pyramid is a set which is a single rep of 800m followed up with a three-minute Rest Interval (RI) prior to descending back down the other side of the pyramid.
The next set involves two reps of 600m with a three-minute Rest Interval (RI) between them. You also get a three-minute Rest Interval (RI) prior to the following set.
The sixth set is made up of three reps of 400m with a two-minute Rest Interval. Once you’ve completed this set takes a three-minute Rest Interval (RI) before the final set.
The last set is four reps of 200m with a one-minute Rest Interval (RI) between reps. Once you’ve done all four reps take a three-minute Rest Interval (RI) prior to the Cool Down.
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.
I got this workout from Julian Goater & Don Melvin’s book The Art of Running Faster – Improve Technique, Training, and Performance. This week’s workout is perfect to do as part of a six-week sequence:
- Week One: Goater’s 200s
- Week Two: Goater’s Short Hill Session
- Week Three: Goater’s 600s
- Week Four: 5km TT
- Week Five: Goater’s Long Hill Session
- Week Six: Goater’s Pyramid
This book is a really good book that is jam-packed and full of great advice.
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 Run: 6x 2min, 2min RI
For more great workouts see Coach Ray’s 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.