Friday Fartlek Run: David Cannon’s Progressive Run

Short intense reps with an even shorter Rest Interval (RI) between reps are a great way to enhance your Threshold running. This session is great for runners from 10km to half marathon runners, including triathletes.

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.

This workout has come from an article in the June 2009 issue of Running Times Magazine (which is no longer published). The article was written by Mike Tymn about the training done by a talented age grouper David Cannon, however, the session itself should be credited to his coach Dr Tom Cotner.

David Cannon’s Progressive Run

• 10min WU Level II;
• 1min Level IV, 30sec Level II RI;
• 2min Level IV, 1min Level II RI;
• 3min Level IV, 1:30 Level II RI;
• 4min Level IV, 2min Level II RI;
• 5min Level IV, 2:30 Level II RI;
• 6min Level IV, 3min Level II RI;
• 5min Level V, 2:30 Level II RI;
• 4min Level V, 2min Level II RI;
• 3min Level V, 1:30 Level II RI;
• 2min Level V, 1min Level II RI;
• 1min Level V;
• 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 a progression in the duration of the intervals building to six minutes long all at Level IV, with half the interval used as the duration of the Rest Interval (RI) which is run at Level II. The intensity then increases to Level V, and as you work back down the duration gets shorter.

Start with the first rep at one minute in duration at Level IV and with a 30-second Rest Interval (RI) at Level II.

Next up is a two-minute rep at Level IV with a one-minute Rest Interval (RI) at Level II.

Then it is a three-minute interval at Level IV with a 90-second Rest Interval (RI) at Level II.

Building up to a four-minute rep at Level IV with two minutes at Level II for the Rest Interval (RI).

Next up is a five-minute rep at Level IV, followed by a two-and-a-half-minute Rest Interval (RI) at Level II.

Finish the Level IV reps with a six-minute rep, taking a three-minute Rest Interval (RI) at Level II before increasing the intensity.

Start the descent by dropping the interval duration to five minutes at Level V, with a two-and-a-half-minute Rest Interval (RI) at Level II.

Then a four-minute rep at Level V, followed by a two-minute Rest Interval (RI) at Level II.

A three-minute rep at Level V comes next, in partnership with a 90-second Rest Interval (RI) at Level II.

Follow that with a two-minute rep at Level V, with a 60-second Rest Interval (RI) at Level II.

The last interval prior to the Cool Down (CD) is a single minute long at Level V.

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes. See the chart below for recommended warm-up durations for various total durations.

Finish with 10 minutes of stretching to assist with the recovery.

I am the Head Coach and 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.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Get the Garmin (.FIT) & Zwift (.ZWO) files for this workout

I’ll send you the Garmin (.FIT) and Zwift (.ZWO) files for this session.

Download Now

We respect your privacy. Unsubscribe at any time.

Built with Kit

Get my 12 week beginner 10km Training Plan with 25% off

When you cross the finish line of your 10km Run you will have accomplished something very special.

Designed for Beginner runners who are looking to complete a 10km run event, the primary goal of this training plan is to prepare you to COMPLETE the 10km Run.

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).

When purchasing, use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to run non-stop for 30 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.