This session is great to improve speed for runners over 5-10km as well as half and full marathon distances. 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 Andrew Simmons from Lifelong Endurance. Read the original article here.
Andrew Simmons’ Pyramid
- 10min WU Level II;
- 2min Level V, 2min Level II;
- 3min Level V, 3min Level II;
- 4min Level V, 4min Level II;
- 3min Level V, 3min Level II;
- 2min Level V, 2min Level II;
- 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 that build and then decrease in duration, with an equal duration Rest Interval after each rep. The first rep is two minutes duration at Level V, with a two-minute Rest Interval (RI) at Level II. The second rep is three minutes long at Level V followed by a three-minute Rest Interval (RI) at Level II. The third rep is the longest at four minutes long at Level V, then a four-minute Rest Interval (RI). As you move towards the end of the workout the duration of the intervals decreases back down to three minutes, done at Level V. An equal three-minute Rest Interval (RI) at Level II is done afterward prior to the last rep. The last rep is two minutes long also at Level V, followed by a two-minute 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.
Join over 2,884 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: Supercharge YOUR 5km Time With This Set Of 200’s
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.