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.
The inspiration for this workout came from a discussion with one of my long term athletes, Gareth. I initially misinterpreted the session he was describing and this series of workouts is what has come out of that discussion.
Gareth’s Reverse Tempo Run A
- 10min WU Level II;
- 5min Level III;
- 1min Level II;
- 4min Level III;
- 2min Level II;
- 3min Level III;
- 3min Level II;
- 2min Level III;
- 4min Level II;
- 1min 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 five minutes, and each subsequent rep is a minute less, until you complete the final rep for one-minute at Level III.
After each rep (except the last one-minute rep) jog at Level II. The first Rest Interval (RI) is only a minute long and each subsequent rep is a minute longer until you complete a four-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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