This is a hard threshold workout that develops your ability to maintain your threshold speed. This training session is perfect for all runners, as well as triathletes.
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.
3x 3,200m (2 Miles)
- 10min WU Level II;
- 3x 3,200m Level V, 400m Jog Level I-II RI;
- 10min CD Level I-II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for a minimum of ten minutes.
For the main set run three reps of 3,200m (eight laps of an athletic track) at Level V. Between reps jog at Level I-II for 400m (another lap).
The cooldown (CD) is at a low intensity, jogging at Level I-II for a minimum of ten minutes.
Finish with ten minutes of stretching to assist with your 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.
Join over 1,970 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 2
To improve your 5km Time by over 2:30 in ONLY 5 Weeks get my most popular run programme here. Use discount code CR30 to get a 30% discount.