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). It is perfect for road runners, trail runners, and triathletes alike.
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 was inspired by an Instagram post by the Rad Dad Running Club.
Rad Dad Running Club’s Fartlek
- 10min WU Level II;
- 1:30min Level V, 2min Level II RI;
- 5min Level IV, 2min Level II RI;
- 10min Level III, 2min Level II RI;
- 10min Level III, 2min Level II RI;
- 5min Level IV, 2min Level II RI;
- 1:30min Level V, 2min Level II RI;
- 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 done in a pyramid fashion, building up with three reps and then descending back down with three more by repeating the first three reps in reverse order.
The first rep is for a minute 30 seconds of running at Level V, then run at Level II for two minutes as your Rest Interval (RI).
The second rep is for five minutes at Level IV, then your Rest Interval (RI) is two minutes of running at Level II.
The next rep is also for ten minutes but this time at Level III, prior to your two-minute Rest Interval (RI) at Level II. This rep is then repeated a second time.
The fifth rep is the same as the second and then the sixth rep is a repeat of the first.
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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