Running at a high intensity at your VO2 max and sandwiching it between some threshold efforts will pay dividends for your running. This is a great session for all runners and triathletes especially those running 10km & half marathon events.
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 a YouTube post from Ben Parks, watch the video for it here.
Ben Park’s BIG Track Session
- 10min WU Level II;
- 2x 1km Level IV, 2min RI;
- 6x 400m Level V, 1min RI;
- 2x 1km Level IV, 2min 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 three sets.
Start with two, kilometre reps at Level IV, and take a two-minute Rest Interval (RI) between reps.
The second set is made up of six, 400m reps at Level V, with a one-minute Rest Interval (RI) after each rep.
The last set is two more, kilometre reps at Level IV, with a two-minute Rest Interval (RI) between reps.
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.
Ben did this session recording times of:
- 1km 3:17
- 1km 3:18
- 400m 1:12
- 400m 1:13
- 400m 1:13
- 400m 1:13
- 400m 1:13
- 400m 1:14
- 1km 3:22
- 1km 3:29
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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