This session is great to develop speed for runners aiming for an event between 5km and marathon distance.
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 5min Threshold Runs
- 10min WU Level II;
- 5x 5min Threshold Level IV, 1min RI Level II;
- 10min CD 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 IV lasting for five minutes. Between the reps drop your intensity down to Level II for a one-minute 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.
This workout is built upon a workout from a few weeks ago and is timed nicely if done 7-14 days after it:
Friday Fartlek Run: 4x 5min Threshold
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. Make sure you sign up for my informative newsletter.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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