Boosting your VO2 Max will deliver improved race results in short distance events, and can also help to boost your threshold if times appropriately within your build up. This session is great for runner’s of all abilities, and is particularly effective for 5km and 10km runners and triathletes.
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.
The inspiration for this workout was when I needed a Level V session for a long term athlete of mine Jess, who trains using running power this is what I put together for her.
Jess’ VO2 Progression A
- 10min WU Level II;
- 8x 90sec Level V, 90sec Level I-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 eight, 90 second reps at Level V. Continue running at Level I-II for 90 seconds 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.
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
Get my 12 Weeks Beginner 10km Training Plan with 25% off
When you cross the finish line of your 10km Run you will have accomplished something very special.
Designed for Beginner runners who are looking to complete a 10km run event, the primary goal of this training plan is to prepare you to COMPLETE the 10km Run.
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).
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to run non-stop for 30 minutes.
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.