Backing up hard efforts with a sprint will generate a training stimulus that will improve 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 6x 1km Special
- 10min WU Level II;
- 6x
- 800m Level III,
- 200m Level V,
- 2min Level I Walk 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 six reps. Each rep is made up of running 800m at Level III intensity, followed by a 200m Level V sprint to finish off the 1km. After this walk for two minutes for the 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.
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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If you enjoyed this workout, here is a similar session I published.
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