Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half marathons in distance.
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 is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
4 VO2 Max sets of 4x 45sec
- 10min WU Level II;
- 4 sets of:
- 4x 45sec Level V, 60sec RI;
- 3min Level II RI between Sets;
- 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 four sets. Each set includes four reps of 45 seconds duration at Level V. Give everything you have got with each rep. Between reps take a 60-second Rest Interval (RI). Keep the legs moving by walking around a little bit, but be ready to get back into the next rep after the 60-second break. After your fourth rep & Rest Interval (RI), jog at Level II for three minutes between sets. Repeat this process until you’ve completed all four 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.
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