In yesterday’s Clatter’s Chatter, Luke Clatworthy wrote about how he wants to work on his ability to hold a faster pace for longer & an extra boost for the end of the race to overtake people at the finish. Although not designed for him, as I don’t have another suitable name for it I’m calling it Clatter’s Speed Booster. This session is perfect to develop these traits and great 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.
This session comes from Kevin Beck in his book Run Strong.
Clatter’s Speed Booster Run
- 10min WU Level II;
- 2x 200m Level V, 100m Level II RI;
- 4x 150m Accelerate to Level V, 250m 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.
There are two Main Sets, with the first one being made up of two, 200m reps done at Level V (this will be equivalent to your 800m race pace), jog at Level II for 100m after each rep for your Rest Interval (RI).
The second main set is made up of four accelerations over 150m, start at your 800m race pace and then continue to build your speed to finish at your top-end relaxed speed. Imagine changing gears as you build speed throughout each rep. After each rep jog for 250m at Level II for your Rest Interval (RI).
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
🏃♂️ Ready to Shave Minutes Off Your 5k Time? 🏃♀️ Join the 5 Weeks to a Faster 5k Program!
Are you currently running a 5k in 22 to 26 minutes and want to push your limits? ⏱️ With my 5 Weeks to a Faster 5k program, you can unlock your speed potential and see real results—fast! 🚀 On average, participants improve their 5k times by 2 minutes and 51 seconds (a 7.5% improvement! 🎯), with some runners smashing their personal bests by over 5 minutes! Imagine crossing that finish line with a new PR and more confidence in your running abilities. 🏅
This program is not just about running faster—it’s about support, community, and having a clear plan to get you to your goals. When you join, you’ll become part of an exclusive group of like-minded runners 🏃♂️🏃♀️, all working to improve together. You’ll gain access to fortnightly group coaching calls with me, Coach Ray—a professional coach with over 20 years of experience. 🎓 I’ve helped countless athletes hit new personal records, and I’m here to guide you every step of the way.
What sets this program apart?
✅ Personalized coaching: With regular coaching calls, I’ll make sure your training is on track and adapt it as needed for your progress.
✅ Community support: Surround yourself with motivated athletes like you, working towards the same goal. 🤝
✅ Proven results: With structured workouts designed to target your specific running pace, you’ll see real improvements in just 5 weeks. 💪
Whether you’re aiming for a sub-20 minute 5k 🏃♂️ or just want to hit a new personal best, this program will give you the tools, encouragement, and guidance to achieve more than you thought possible. 🌟
Don’t wait—join today and start your journey towards a faster, more confident you! 💥
