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 article on Training Peaks written by Lance Watson from LifeSport Coaching read the original article here.
Lance Watson’s Speedplay
- 12min WU Level II;
- 3min building intensity made up of:
- 1min Level III;
- 1min level IV;
- 1min Level V;
- 2min Level II RI;
- 7min Level IV, 3min Level II RI;
- 3min 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 twelve minutes.
There are three main sets in this workout. The first one is three minutes long and starts off by running at Level III for one minute, then increasing your effort to Level IV for a minute, and then the last minute is done at Level V. After this jog at Level II for two minutes as your Rest Interval (RI).
The second set is done at Level IV for seven minutes prior to a three-minute Rest Interval (RI) jogging at Level II.
The last rep is three minutes long running at Level V. From here you can move straight into the Cool Down.
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
Get my 8 Weeks to a Faster 10km Training Plan with 25% off
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
8 weeks long this programme can start anytime, this plan progresses through phases to build you to your peak performance. Each week includes 4 runs as well as a flexibility session. This programme includes a 10km time trial in the 9th week so you can see how much you have improved. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
Prior to using this plan, you should be able to run comfortably for 90 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
