This workout improves your ability to sustain high intensity efforts for longer. 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 is part of a series of workouts that Garmin have given as recommendations for my training on my Garmin Forerunner 955 watch.
Garmin’s Recommended Threshold Run #6
- 10min WU Level II;
- 2x 16min Level IV, 5min Level I;
- 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 completing two, sixteen-minute reps at Level IV, with a five minute Rest Interval (RI) jogging at Level I between the reps.
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
🏃♂️ Unleash Your Speed: 8-Week Faster 10km Training Plan 🏃♀️
Are you ready to take your 10km running to the next level? Our 8-week training plan is designed to help you improve your speed and performance. This program is perfect for runners who are comfortable running for 90 minutes and can commit to training up to four times per week.
Why Choose This Plan?
– 📅 Structured Workouts:Each week features a balanced mix of interval training, tempo runs, long runs, and recovery sessions to boost your speed and endurance.
– 🏅Expert Guidance:Benefit from the expertise of a seasoned running coach dedicated to helping you achieve your goals.
– 📈 Progress Tracking:Monitor your improvements with regular assessments and adjust your training as needed.
– 👟 Supportive Community: Join a community of like-minded athletes who share your passion and drive for improvement.
Who Should Join?
This plan is ideal for runners who:
– Are already comfortable running for 90 minutes.
– Can commit to training up to four times per week.
– Are eager to improve their 10km race times.
Achieve Your Personal Best!
Whether you’re aiming for a new personal record or simply want to run faster, our 8-week 10km training plan is your ticket to success. Lace up your shoes, embrace the challenge, and let’s make your running dreams a reality! 🏃♂️💨🏅
