Although this is a traditional speed session for 5k and 10k runners, there are benefits for those running marathons (as well as half marathon distance as well) as this session came from a marathon training plan. A session like this enhances your VO2 max and makes you a fitter runner ready to handle the higher intensities.
Each week I will be posting theFriday 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.
This week’s workout was inspired by a workout in an article from the August 2005 Runner’s World by Amby Burfoot entitled The Less-Is-More Marathon Plan. Credit for this workout should go to Bill Pierce, Scott Muir, and Ray Moss as it is their FIRST principles that lead Amby Burfoot to write about it in the article. You can learn more by reading their book Run Less Run Faster.
Less is More 1,200’s I
10min WU Level II;
4x 1,200m Level V, 2min Level II RI;
10min CD Level II;
10min Stretching
Start the workout with a Warm Up (WU) for a minimum of ten minutes of easy jogging at Level II.
The main set is made up of four, 1,200m repetitions run at Level V (aim to run these reps at a pace of 40-45 seconds per mile/25-28 seconds per kilometre faster than 10km pace), with a two-minute jog at Level II between reps for your 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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Download the Garmin (.FIT) files for both pace and Stryd power for this workout for FREE
I’ve recently launched a new Faster 10km training plan that will improve your 10km running speed, guaranteed. If your goal this year involves improving your running with limited time to train. Complete the form below and get more information about this great plan.
The groundbreaking plan that helps runners of all levels to improve their race times while actually training less—is now fully revised and updated for today’s runners
In today’s busy, fast-paced world, all runners have the same objective: to run the best they can with the limited amount of time at their disposal. Bill Pierce and Scott Murr made that goal possible with their revolutionary FIRST (Furman Institute of Running and Scientific Training) training program. FIRST’s unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury while producing faster race times. The key feature of the detailed training plans for 5k, 10k, half-marathon, and a marathon is the 3PLUS2 program, which consists of:
• 3 quality runs, including track repeats, the tempo run, and the long run, which are designed to improve endurance, lactate-threshold running pace, and leg speed • 2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which is designed to improve endurance while helping to avoid burnout
With tips for goal-setting, recovery, injury rehab and prevention, strength training, and nutrition, Run Less, Run Faster has changed the way runners think about and train for competitive races. This revised third edition includes a new preface, training plans tailored to the new qualifying times for the Boston Marathon, new exercise photos, charts that will help runners adjust training practices to their elevation and climate, and updated nutritional recommendations.
