This session is great to improve speed for runners aiming for a Half Marathon (or even Marathon distance). 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 workout was devised and made popular by Matt Centrowitz Snr who coaches his son Matt Centrowitz Jnr the current Olympic 1,500m champion. Matt Snr was also a five-time US 5,000m champion. It is an expansion of last week’s Fartlek Run.
Half Marathon Alternators
- 10min WU Level II;
- 4-6x
- 1,600m Level IV, 400m Level II RI;
- 600m Level V, 600m 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 made up of two reps and their respective Rest Intervals (RI). Start off with a 1,600m rep at Level IV. Follow this with a 400m jog at Level II for your Rest Interval (RI). The next rep is 600m long and is done at Level V. Follow this with a 600m jog at Level II for your Rest Interval (RI). This now concludes the first set. Complete between four and six sets.
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.
Join over 2,715 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
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 – Half Marathon Tempo Progression C
To improve your 5km Time by over 2:30 in ONLY 5 Weeks get my most popular run programme here. Results Guaranteed. Use discount code CR30 to get a 30% discount.