This workout is suggested to increase your high aerobic load. 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.
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 #3 minus
- 10min WU Level II;
- 2x 6min Level IV, 2min 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, six-minute reps at Level IV, with a two 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.
Here is my data from doing the 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) files for this workout for FREE
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