Running at a race pace provides a training stimulus that allows your body to get accustomed to that intensity. This is a perfect session for runners and triathletes running events between 5km & 10km.
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 post came from a YouTube video on the Running Channel. You can see the whole video here:
The Running Channel’s Sub-20min 5km Session B
- 10min WU Level II;
- 3x 2km Level IV, 3min 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 involves running three, two-kilometer reps at Level IV, with a three-minute Rest Interval (RI) jogging at Level II between reps.
If your goal is to run a sub-twenty minute five kilometre, then the pace is recommended to be 4:20 min/km.
If you are not aiming to go sub-20min you can still reap the benefit of this workout by running at your Level IV intensity.
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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