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 VO2 Max Intervals
- 10min Level II WU;
- 6x 6min Level V, 2:30min RI Level II,
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of six reps of six-minute duration at Level V, with a two and a half minute 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 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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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 I 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.
I’m so certain that you will be running faster I have given it a 100% money back guarantee if you don’t improve your 5km time after 28 days. I don’t care what your excuse for running slower is after 28 days…..
- I didn’t do any training…..
- It was raining…..
- It was windy…..
- I slept in…….
I’ll still give you a 100% refund.
If you want to be one of the first 20 people to go through this programme and get it for the ultra-low price of $28 then fill in the form below. But before you do so here is what you will get for your $47:
- A dedicated training programme on Training Tilt (value $277)
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- The Faster 5km Training Bible (value $27)
- A dedicated Faster 5km 28 Day Challenge support group (priceless)
That’s a total value of over $454, and you will only pay $47 for this 28-day training programme and support features. All at no risk, if you don’t get faster you get a full 100% money back guarantee.
