This is a hard VO2 Max workout that develops your ability to push the pace at the top end. 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.
6x 1,200m
- 10min WU Level II;
- 6x 1,200m Level V, 600m Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy running at Level II.
The main set involves six reps all running hard for 1,200m (three laps of a standard athletics track) at Level V. After each rep run or jog your Rest Interval at Level II for 600m (one and a half laps).
Conclude the intervals with ten minutes running at Level II for your Cool Down (CD).
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) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run: 4-3-2-1 Threshold
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