This session is great to improve the speed of runners. It is perfect for both runners and triathletes alike, especially athletes training for events shorter than 10km.
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.
The inspiration for this session comes from an Instagram post earlier this month from akb.training . Follow her and her training with the link.
BeeRun’s Cutdown
- 10min WU Level II;
- 800m Level V, 400m Level II RI;
- 600m Level V, 400m Level II RI;
- 400m Level V, 400m Level II RI;
- 200m Level V, 400m Level II RI;
- 100m Level V;
- 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 five reps, all running at Level V pace. Between each rep jog comfortably at Level II pace for your Rest Interval (RI). The first rep starts at 800m hard and decreases in distance each successive rep with only 600m for the second rep, 400m for the third rep, 200m for the fourth, and only 100m for the final rep.
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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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 E
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