Building your top-end speed is great for developing your VO2 Max. This session is great for runners and triathletes running events up to Half Marathon and even marathon distances.
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.
This session comes from an article on verywellfit.com you can read the full article here.
Mile Repeats
- 10min WU Level II;
- 2-6x 1,600m Level V, 800m Level I-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.
The main set in this workout is running between two and six repetitions of a mile (or rounded to the metic 1,600m which is four laps of an athletic track). Do this at a pace faster than your race pace at Level V, then jog at Level II for 800m between reps 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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