This session is great to improve speed for runners aiming for an event between 5km and a half marathon (and even out to a marathon).
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.
Rachel Klamer is a two-time Dutch Olympic triathlete who has recently got engaged to South African Triathlete Richard Murray.
This week’s session is my variation of a workout that Rachel described in a recent Instagram post.
Rachel Klamer’s Track Session
- 10min WU Level II;
- 2 sets of:
- 3x 200m Level V, 200m RI Level II;
- 2x 1,000m Level V, 400m RI Level II;
- 10min CD Level II;
- 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 two sets consisting of two different subsets.
To complete the first sub-set: run three reps of 200m at Level V, then jog a 200m Rest Interval (RI) at Level II.
The second sub-set is made up of two reps of 1,000m distance. Also, run these at Level V intensity with a 400m Rest Interval (RI) jog at Level II after it.
Once you have done both sub-sets, go back and repeat a second time through.
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.
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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If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run – Watson Fartlek
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