Friday Fartlek Run – Canadian Running Mag’s Inverted Pyramid

Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but runners and triathlete running distances up to 10km will benefit the most.

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 Brittany Hambleton published on 30-Dec-21 in the Canadian Running Magazine, you can read it here.

Canadian Running Mag’s Inverted Pyramid

• 20min WU Level II;
• 800m Level V, 2min RI;
• 2x 400m Level V, 2min RI;
• 2x 200m Level V, 2min RI;
• 2x 400m Level V, 2min RI;
• 800m Level V;
• 15min CD Level II;
• 10min Stretching

Start the workout with a Warm Up (WU) at Level II for twenty minutes.

Start with an 800m repetition ran at Level V (aim for your 5km pace) prior to taking a two minute Rest Interval (RI).

Next up is a set of two, 400m reps also at Level V (aim for 1,500m pace for these reps), followed by a two minute Rest Interval (RI).

The following set is made up is a set of two, 200m reps also at Level V (this time aim for 800m pace), followed by a two minute Rest Interval (RI).

Next up is a set of two, 400m reps also at Level V (aim for 1,500m pace for these reps), followed by a two minute Rest Interval (RI).

Finish with a 800m rep at Level V (aim for your 5km pace).

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