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.
2x 3min, 4x 1:30min, 6x 45sec
- 10min WU Level II;
- 2x 3min Level V, 3min RI;
- 4x 1:30min Level V, 1:30min RI;
- 6x 45sec Level V, 45sec 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 is made up of three sets. The first set is made up of two reps of three minutes duration at Level V. After each rep take a three-minute Rest Interval (RI), just walking and jogging. Then go straight into the second set, which is four reps of 90 seconds duration at Level V again. Make sure you give your everything on these Level V segments. After all of these reps take a 90-second Rest Interval (RI) just walking and jogging as you feel like. Keep the legs moving to help the blood flow to remove lactic acid and other waste products. The final set is made up of six reps at Level V of 45 seconds duration. Between the reps take a 45-second Rest Interval (RI). As with the other Rest Intervals (RI) keep your legs moving.
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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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.
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