Spending time running at VO2 Max intensity will help develop your ability to run longer at this intensity. This is a perfect session for runners and triathletes running events up to half marathon in distance. In fact, Oska Baynes used this session 13 weeks out from placing second at the Christchurch Half Marathon in a time of 1:05:03!!!!
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.
The inspiration for this session comes from an Instagram post from Oska Baynes. You can follow him on Instagram @osakbaynes
Oska Baynes Intervals
- 10min WU Level II;
- 3x 1km Level V, 500m Level I-II RI;
- 3x 500m Level V, 250m Level I-II RI;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady, but not over-consuming at Level II for ten minutes.
There are two main sets.
The first main set is made up of three, one-kilometre intervals at Level V, with a 500m jog at Level I-II for your Rest Interval (RI). Oska ran these reps at a 2:48 pace per kilometre!!!
The second set is made up of three, 500m reps at Level V, with a 250m jog at Level I-II for your Rest Interval (RI). Oska knocked these reps out in 1:18-1:22 (for the 500m)!!!
The Cool Down (CD) is at a 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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