Friday Fartlek Run: 400’s

This session will develop your ability to run faster through increased tolerance to lactate acid and increased leg turnover. It is a very popular speed work session and is best suited to being done on an athletic track. Many towns and cities have an athletics track. Synthetic tracks are best as they are usable in all weather and seasons. Grass tracks are often muddy to use in winter and the markings aren’t always maintained through the winter months.

This is the first of a number of Friday Fartlek Run Sessions that you can do in under 60 minutes to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See last weeks post about training intensity to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Pace Zone or Heart Rate Zone to work within if you are training with these tools.

This session will develop your ability to run faster through increased tolerance to lactate acid and increased leg turnover. It is a very popular speed work session and is best suited to being done on an athletic track. Many towns and cities have an athletics track. Synthetic tracks are best as they are usable in all weather and seasons. Grass tracks are often muddy to use in winter and the markings aren’t always maintained through the winter months.

6-10x 400m Level V, 400m Rest Interval (RI)

  • 10min Warm Up Level II;
  • 6-10x 400m Level V, 400m Jog Level I-II RI (main set)
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II.

For the main set run one lap of the track as hard as you can on the inside lane (which will be exactly 400m).  As you cross the start finish line ease up your pace and jog the next lap. As you hit the start/finish line again, increase your pace running a hard lap as fast as you can again. Repeat for a total of between six & ten reps.

The first time you do this session start off with six reps and build up over the coming weeks towards ten laps.

The cool down is at a low intensity, jogging the remainder of the workout.

Finish with 10 minutes stretching to assist with the recovery.  This isn’t necessarily included in the 60 minute workout and can be conducted whilst showering post workout.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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For more great workouts see Coach Ray’s eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from www.CoachRay.nz”.  Use the workouts within the eBook to enhance your fitness.

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