Building your pace and intensity throughout a run will help you develop more efficient biochemical processes wot help clear and remove lactic acid. This run is great for runners and triathletes competing in 10km to half marathon distance events but is also beneficial for 5km and marathon runners as well.
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.
1:10hr Progressive Run
- 17:30min WU Level II;
- 17:30min Level III;
- 17:30min Level IV;
- 7:30min Level III
- 10min CD Level II;
- 10min Stretching
This progressive run builds in intensity from the warm-up (WU) at Level II through to Level IV, then back down to Level II for the cool-down (CD).
Start the first quarter of the run as your Warm Up (WU) at Level II for seventeen and a half minutes.
Lift your intensity for a further seventeen and a half minutes at Level III, then again for another seventeen and a half minutes this time at Level IV.
Before the Cool Down (CD) drop back to Level III for seven and a half minutes.
The Cool Down (CD) is at 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 in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Starting 12 weeks before your 10km Run event, this plan progresses through phases to build you to your peak performance. Each week contains three runs. You will build up to running 1:20 hrs in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
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Before using this plan, you should be able to run non-stop for 30 minutes.
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