This session is a great way to improve your VO2 Max. Use this session and the workouts in the next three weeks to prepare yourself for some more focused speed work as you prepare for your race.
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 article is inspired by an article by Greg McMillan who has inspired a number of workouts I’ve published. Click here to get more of them: https://www.coachray.nz/?s=Greg+McMillan
Greg McMillan’s Best Fartlek Workout 1
- 10min Warm Up Level II;
- 10-12x 1min Level V, 1min Level 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.
The main set is made up of between ten and twelve reps at Level V as fast as you can for 60 seconds. After you have run your hard rep, jog for 60 seconds at Level II for your 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run: 800’s, 400’s, 100’s
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