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 is a workout that I drew inspiration for from an Instagram contact @thefamilythatruns Brian & Samantha did together recently. I’ve slightly modified it from how they did it but it will provide you with a very similar benefit.
The Family That Run’s Ladder Workout
- 10min Level II WU;
- 4x 100m Level V, 100m Level II RI;
- 400m Level II RI;
- 2x 200m Level V, 200m Level II RI;
- 400m Level II RI;
- 1x 400m Level V, 400m Level II RI;
- 1x 800m Level V, 400m Level II RI;
- 1x 400m Level V, 400m Level II RI;
- 2x 200m Level V, 200m Level II RI;
- 400m Level II RI;
- 4x 100m Level V, 100m 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 a number of hard reps on the track that will build your speed, VO2 Max, and overall fitness. Start off with four reps of 100m running hard at Level V, with a light 100m jog at Level II in between as your Rest Interval (RI). After the fourth rep, jog easy for 400m at Level II for your Rest Interval (RI) prior to the next set.
The second set is two reps of 200m at Level V. Run easy at Level II between them for 200m as your Rest Interval (RI) and then after the second rep, jog 400m at Level II for your Rest Interval (RI) prior to the next set.
This set is simply a single rep of 400m also ran at Level V, as hard as you can go. Follow this up with 400m at Level II for your Rest Interval (RI).
After this rep, you are onto an 800m rep at Level V, with a 400m recovery jog at Level II for your Rest Interval (RI).
After the 400m Rest Interval (RI) repeat the sets prior to the 800m in reverse order: 400m, two 200m reps, and finish with the four 100m reps, all at Level V with the same Rest Interval (RI) between them.
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
Get my Faster 5km 6 Week Challenge with 25% off
6 weeks of training is all you need to do to smash your current 5km time significantly. On the average following, in this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.
Some people have improved by more than 5 minutes following this programme!!!
Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running for greater than 60 minutes and want two run sessions per week.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.
Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
When purchasing use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to run for greater than 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing use the discount code “web25” to claim your 25% discount.