Speedwork is an important skill set for all runners, it can provide improvements in your VO2 Max and enhance your threshold running ability. This is a great session for all runners and triathletes, especially those running events between 5km & half marathon but will also provide benefit to those doing a marathon distance too.
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 on Triathlon Magazine Canada by Cam Mitchell about speed work sessions for a 10km race, you can read the original article here.
Key 10k Workout #1
- 10min WU Level II;
- 5x 1 mile Level IV, 400m Level I-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 five reps of one mile at Level IV. Take a 400m jog at Level I-II 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.
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) and Zwift (.ZWO) files for this workout for FREE
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Starting 12 weeks before your 10km Run event, this plan progresses through phases to build you to your peak performance. Each week contains three runs. You will build up to running 1:20 hrs in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
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Prior to using this plan, you should be able to run non-stop for 30 minutes.
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