This session is a great way to increase your Threshold running pace. Lindsey Corbin uses a variation of this workout once she arrives in Kona each year, she runs this session out on the run course and goes through the infamous Energy Lab. This is a great workout for someone training for a half to a full marathon (whether part of an Ironman or 70.3).
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.
The inspiration for this workout came from Emma-Kate Lidbury’s article on Triathlete.com about Lindsey Corbin’s pre-Kona training. You can read the full article here.
Linsey Corbin’s Go-To Kona Build Run
- 15min WU Level II;
- 15min Level III;
- 15min Level III-IV;
- 15min Level IV;
- 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 fifteen minutes.
The main set is made up of three reps running for 15 minutes at a time, each rep gets faster and faster with no rest between reps. Start off with the first 15-minute rep nice and smooth at Level III. Then increase the pace by 20 seconds per mile (12 seconds per kilometre) for the second rep. The third rep is run another 20 seconds per mile (12 seconds per kilometre) faster again.
The Cool Down (CD) is at 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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