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.
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 a workout and he wanted to try it. It also spawned a series of workouts, as I initially misunderstood what the workout entailed. Here is the workout that Gareth was explaining to me.
Gareth’s Tempo Run A
- 10min WU Level II;
- 1min Level III;
- 4min Level II;
- 2min Level III;
- 3min Level II;
- 3min Level III;
- 2min Level II;
- 4min Level III;
- 1min Level II;
- 5min Level III;
- 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 five reps at Level III. The first rep starts with a duration of one-minute, and each subsequent rep is a minute longer, until you complete the final rep for five-minutes at Level III.
After each rep (except the last one-minute rep) jog at Level II. The first Rest Interval (RI) is four-minutes long and each subsequent rep is a minute shorter until you complete a one-minute Rest Interval (RI) prior to the final 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.
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