Running at your VO2 Max will build your top-end speed. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.
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 Pete Magill’s book Fast 5k.
Pete Magill’s Short Repetition Runs C
- 10min WU Level II;
- 15-30x 30sec Level V, 60sec 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 between fifteen and thirty reps at Level V for 30sec. Aim to run these reps at your 3km pace. Take a 60-second Rest Interval (RI) between reps, do some quick stretches and walk around.
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.
This session is suitable for intermediate runners and can be used as a stepping stone to the workouts that will come in the next two weeks.
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
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