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
- 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.
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If you enjoyed this workout, here is a similar session I published.
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