If you go into an event with a realistic goal pace or realistic finishing time that is based on your performance in training you are very likely to achieve it. This session is great for confirming how realistic your goal 5km pace will be and is perfect for including into your training four to eight weeks out from your event.
Each week I will be posting theFriday 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 in the March 2009 edition of the Australian Runner’s World.
Short Intervals for 5km Success
10min WU Level II;
3-5x 800m Level V, 30sec RI;
10min CD Level II;
10min Stretching
Start the workout with a Warm Up (WU) at Level II for ten minutes.
Complete a set of between three and five 800 metre reps at your goal 5km pace (Level V), with a 30 second Rest Interval (RI) after each rep.
The Cool Down (CD) is at a low intensity, jogging (Level II) for 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 this workout for FREE
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