Megan says “Running at your top end speed & doing short, fast intervals is a great way to increase your oxygen uptake & kick on your fast twitch muscle fibers to increases your overall running performance making you a stronger, faster & more efficient at every running distance! The more efficient you can be, the less energy you use at any given pace! It helps you to better adapt to mental stress & fatigue!” 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 Instagram post from Run4PRs Coach Megan about a run session she did recently.
Megan’s Fartlek
- 3.2km WU Level II;
- 2x 3min Level V, 1min Level II RI;
- 2x 2min Level V, 1min Level II RI;
- 2x 1min Level V, 1min Level II RI;
- 3.2km CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of 3.2 kilometres (two miles) of easy jogging at Level II.
The Main Set involves six reps, the first two are three minutes duration, the next two are two minutes duration and the last two are of one-minute duration. All these reps are at Level V intensity and have a one-minute Rest Interval (RI) between them at Level II.
The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of 3.2 kilometres (two miles).
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published.
Get my great e-Book that is packed full of my most popular 20-run sessions for only $7 (save $20), normally this is $27.
This eBook is a veritable gold mine of workouts that you can include in your training.
At the special price of only $7, you will save yourself $20.
