This session is great to improve speed for runners. It is perfect for both 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.
The inspiration for this session comes from an Instagram post from @coxelode57. Although the post isn’t in English the session is a good one.
coxelode57 Fartlek
- 10min WU Level II;
- 3x 30sec Level V, 30sec Level II RI;
- 3x 1min Level V, 1min Level II RI;
- 3x 2min Level V, 2min Level II RI;
- 3x 1min Level V, 1min Level II RI;
- 3x 30sec Level V, 30sec 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 in this workout involves five sets. Each set is made up of three reps at Level V, followed by an equal amount of time at Level II for the Rest Interval (RI).
The first set is three reps of 30 seconds at Level V, with a 30-second Rest Interval (RI) at Level II between reps.
The second set is three reps of one-minute duration at Level V, with a one-minute Rest Interval (RI) at Level II after each rep.
The third (and longest) set is made up of three, two-minute reps at Level V with a two-minute Rest Interval (RI) at Level II between reps.
The fourth set is a repeat of the second set with three reps of one minute at Level V followed by one minute at level II for your Rest Interval (RI).
The final set is a repeat of the first set which is three reps of 30 seconds at Level V, with a 30-second Rest Interval (RI) at Level II.
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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