This session develops your VO2 max and involves some intense running. 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 is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
3x 6min; 3x 4min VO2 Max Intervals
- 10min Level II WU;
- 3x 6min Level V, 2:30min RI Level II,
- 3x 4min Level V, 1:30min RI Level II,
- 10min Level II CD;
- 10min Stretching
The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.
The main body is made up of two sets.
The first set is made up of three reps of six minute duration at Level V, with a two and a half minute Rest Interval (RI) at Level II.
Move straight into the second set which is also made up of three reps, this time it’s four minutes long at Level V, there is only a minute and a half Rest Interval (RI) at Level II.
The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes 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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Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published.
Previously over a 4 week period myself and an athlete I coach have just taken over 2 minutes each off our 5km times. Jamie has dropped nearly 3 minutes from 25:36 to 22:37 (12% improvement) and I have taken my 5km time from 23:20 to 21:09 (9% improvement). I’ve put together a package that will help runners of all abilities, run a faster 5km.
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