Running at maximum intensity for about an hour will be done at or just below your threshold pace. When an event is longer than this your race pace will be further below threshold at Tempo pace. The best way to prepare the body to handle this intensity is to spend time running at it. This workout is great to include early in your build-up to expose the body to a slightly higher intensity. This is a key workout within the Project 1:50 training plan to help runners achieve the goal of running a ½ Marathon under 1:50hr.
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.
Tempo Run #1
- 10min WU Level II;
- 3x 90sec Level III, 3min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) for ten minutes of easy jogging at Level II.
The Main Set involves running three, 90-second reps at Level III. Continue running at Level IIfor three minutes after each rep.
The Cool Down (CD) is at a low intensity, jogging (Level II) for at least ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data from doing the run a couple of months ago:
If you would like further advice feel free to contact me.
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.
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Download the Garmin (.FIT) files for this workout for FREE
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When purchasing, use the discount code “web25” to claim your 25% discount.