This workout is designed to boost your FTP and push your threshold running pace! Perfect for half marathon training.
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.
Recently Cam from Training Tilt released a new feature within his Training Tilt coaching platform. This new feature was an AI tool called Tyler to help plan and prepare workouts. If you are a coach, check out Training Tilt and the capability of Tyler. Within hours of it being released, I had to play with it to generate different workouts. I kept the parameters the same and adjusted one of the input variables. I changed the Tone from Chilled to Professional, to Motivational, to Serious, to Hardcore or Obsessed to create a series of workouts. This workout was generated with the Motivational setting. Once Tyler had generated the workout I checked it over and made some adjustments (Cam is very clear that it is still experimental) to ensure the workout fitted the duration and zones that I wanted and this is the result.
Threshold Mastery Run
- 10min WU Level II;
- 5x 5min Level IV, 2min Level II RI;
- 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, five-minute reps at Level IV. Recover by jogging at Level II for two minutes after 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.
If you would like further advice feel free to contact me.
I am the Head Coach & 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) and Zwift (.ZWO) files for this workout for FREE
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