Running 2km reps is long enough to tap into endurance and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. 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.
The inspiration for this post came from an article from Sweat Elite that describes this as a great workout to predict your 10km time (more about that after the workout). Read the original article here.
Sweat Elite’s 10k Predictor A
- 10min WU Level II;
- 5x 2,000m Level IV-V, 2min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy jogging at Level II.
The Main Set involves running five, 2,000m reps at your goal race pace, with a two-minute jog between reps at Level II as 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.
Take the average pace to get an estimate of your 10k time.
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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This 8-week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
8 weeks long this programme can start anytime, this plan progresses through phases to build you to your peak performance. Each week includes 4 runs as well as a flexibility session. This programme includes a 10km time trial in the 9th week so you can see how much you have improved. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
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When purchasing, use the discount code “web25” to claim your 25% discount.