The ability to run at your top-end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. 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.
The inspiration for this post came from a post on Instagram from #halfironmantraining
https://www.instagram.com/explore/tags/halfironmantraining/
2 sets of 5x 90sec
- 10min WU Level II;
- 5x 90sec Level V, 90sec Level II RI;
- 5min Level II RI;
- 5x 90sec Level V, 90sec 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.
The Main Set is made up of two sets. Each set is five reps of 90 seconds of hard running at Level V. Between each rep jog at Level II for 90 seconds for your Rest Interval (RI). Between each set, there are five minutes of jogging 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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