This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to run fast. This is a beneficial workout that all runners, as well as triathletes, will gain from.
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 session is a progression of last week’s session.
Friday Fartlek Run – VO2 Max 12x 1:30min
VO2 Max 14x 1:30min
- 10min Level II WU;
- 14x 1:30 Level V, 1:30 Level II RI;
- 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 set is made up of 14 reps at Level V for a minute thirty. After each rep take a Rest Interval (RI) for a minute thirty at Level II. Your Heart Rate (HR) might not climb very high in the first few reps, however, after a few reps, you will find it gets up pretty high and doesn’t fully come down during the Rest Interval (RI) giving you a good solid session.
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.
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 – 5x 3min Hill Reps
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