Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek B

This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running from 10km through to a marathon to develop tolerance to lactic acid.

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.

This workout has come from an article by Scott Defilippis in the September 2015 issue of Triathlete Magazine.

Scott Defilippis’ 70.3 Fartlek B

• 15min WU Level II;
• 1min Level IV, 1min Level II RI;
• 2min Level IV, 2min Level II RI;
• 3min Level V, 3min Level II RI;
• 4min Level V, 4min Level II RI;
• 3min Level V, 3min Level II RI;
• 2min Level IV, 2min Level II RI;
• 1min Level IV, 1min Level II RI;
• 15min CD Level II;
• 10min Stretching

Start the workout with a Warm Up (WU) for fifteen minutes of easy jogging at Level II.

The main set is made up of a total of seven reps.

Start off by running at Level IV for a minute, then take a Rest Interval (RI) by jogging at Level II for a minute.

The second rep is two minutes long at Level IV, followed by a two-minute Rest Interval (RI) at Level II.

For the third rep, increase your effort to Level V for three minutes and follow that rep with a three-minute jog at Level II.

The next rep is four minutes long and at Level V again. Take a four-minute Rest Interval (RI) at Level II.

The fifth rep is back down to three minutes and is also at Level IV, followed by a three-minute Rest Interval (RI) at Level II.

Next up is a two-minute rep and the intensity is back down to Level IV, follow this with a two-minute Rest Interval (RI) at Level II.

The final rep is one minute long at Level IV.

The Cool Down (CD) is at a low intensity, jogging (Level I-II) for sixteen 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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