This session is great for breaking up a steady run and giving you exposure to a range of training paces. As the fatigue levels get greater in your legs, you need to push harder at higher intensities. However there is still sufficient rest after each rep. This session is great for runner’s of all abilities, and is particularly effective for 10km and half marathon 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.
This workout came about through discussion with one of my long term clients he had came up with this workout and he wanted to try it. It also spawned a series of workouts, as I initially misunderstood what the workout entailed.
Gareth’s Progressive Run
- 10min WU Level II;
- 1min Level III-, 4min Level II;
- 1min Level III, 4min Level II;
- 1min Level III+, 4min Level II;
- 1min Level IV-, 4min Level II;
- 1min Level IV, 4min Level II;
- 1min Level IV+, 4min Level II;
- 1min Level V-, 4min Level II;
- 1min Level V, 4min Level II;
- 1min Level V+, 4min Level II;
- 1min Level V++;
- 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 ten, one-minute reps at a slightly higher intensity than the previous rep. Start at Level III- for the first rep, progress to Level III, Level III+, Level IV-, Level IV Level IV+, Level V-, Level V, Level V+ and for the last rep Level V++. Run for four-minutes at Level II between 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 having done this workout:
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) & Zwift (.ZWO) files for this workout for FREE
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