This is a great session that you can do anytime and anywhere. Speed work is an important training session for all runners, as well as triathletes, to make you faster.
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.
Half-Time Fartlek
- 10min Level II WU;
- 4/3/2/1min Level IV, 2/1:30/1/0:30min Level II RI;
- 3/2/1min Level IV, 1:30/1/0:30min Level II RI;
- 2/1min Level IV, 1/0:30min Level II RI;
- 1min Level IV;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main body of the workout is made of four sets. You can do all four sets, the first three sets, the first two sets, or only the first set depending on your fitness or how long you want the workout to be.
The first set is made up of four reps all at Level IV intensity; four minutes, three minutes, two minutes, and a minute in duration respectively. After these four reps take a Rest Interval (RI) of two minutes, one minute 30 seconds, one minute, and 30 seconds respectively all at Level II.
If you are doing further sets go straight into the second set which is made up of three reps also all at Level IV; three minutes, two minutes, and a minute in duration respectively. After these three reps take a Rest Interval (RI) of one minute 30 seconds, one minute, and 30 seconds respectively all at Level II.
The third set is made up of two reps at Level IV; two minutes and a minute in duration respectively. After these three reps take a Rest Interval (RI) of one minute and 30 seconds respectively all at Level II.
The final set is a single rep of one-minute duration at Level IV.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
This session is based on one by Mario Fraioli that was published on Competitor Magazine’s website last year.
Here is the data from an athlete who has run this workout:
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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