This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to run fast. This is a beneficial workout that all runners, as well as triathletes, will gain from.
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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
VO2 Max 10x 1:30min
- 10min Level II WU;
- 10x 1:30 Level V, 1:30 Level II RI;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of ten reps at Level V for a minute thirty. After each rep take a Rest Interval (RI) for a minute thirty at Level II. Your Heart Rate (HR) might not climb very high in the first few reps, however, after a few reps, you will find it gets up pretty high and doesn’t fully come down during the Rest Interval (RI) giving you a good solid session.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
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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Prior to using this plan, you should be able to run for greater than 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing use the discount code “web25” to claim your 25% discount.