Friday Fartlek Run – Stryd’s Over the Limit D

Spending time running at a threshold is great for improving your ability to sustain a higher running pace and is of benefit to all runners. Although designed for use with a Stryd Power Meter this workout can also be effectively done without one.

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 week’s workout was inspired by a workout in the Workout of the Week video series by Stryd.

Stryd’s Over the Limit D

• 10min WU Level I;
• 3min Level IV;
• 2min Level I RI;
• 4-8x 20sec Level IV+ Strides, 40sec Level I RI;
• 2min Level I;
• 3x
  • 9min Level IV,
  • 3min Level IV+,
  • 5min Level I RI;
• 15min CD Level II;
• 10min Stretching

Start the workout with a warm-up (WU) for a minimum of ten minutes of easy jogging at Level I.

Continue the Warm Up (WU) for three minutes at Level IV, followed by a two-minute Rest Interval (RI) at Level I.

Next up is a set of between four and eight, strides for twenty seconds at Level IV+ with a 40-second Rest Interval (RI) at Level I.

The main set is made up of three reps. Each rep has three segments. The first segment is at Level IV for nine minutes, then increase the effort to Level IV+ for three minutes. The final segment is the Rest Interval (RI) of five minutes at Level I.

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

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 my Project 20 – A 10-week plan to run a sub-20min 5km with 25% off

When you cross the finish line at 19:59 or faster, you will have accomplished something very special.

Designed for Intermediate runners who are looking to run 5km faster than 20-min. This programme is for runners who can already run 5km at 20:42 or faster. The primary goal of this training plan is to prepare you to run 5km UNDER 20 minutes. 

The duration of this training plan is 10 weeks long, This plan progresses through phases to build you to your peak performance. Each week contains three to four run sessions, two strength sessions, and a stretching session. You will build up to 90 minutes of running in a single session. It is essential to use power as the key metric for this training plan, whether you use Stryd native Garmin, or Apple power.

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

Prior to using this plan, you should be able to run for 60 minutes and 5km under 20:42. 

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.