This session provides you with a great Tempo run and was a favourite of Lorraine Moller’s. I remember being inspired by her as I watched her run into the stadium at the Barcelona Olympics for the bronze medal in the Marathon.
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 the previous post about training intensity (levels) 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.
- 10min Warm Up Level II;
- 3x 2 miles Level IV, 2 mile Jog back to the start 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. Run for a minimum of 10 minutes and head to the pre-selected start location for the main set.
Select a course for the main set that allows you to run gently downhill for two miles (3,200m), such as up the top end of the Maitai Valley in Nelson, Taylor River in Blenheim, beside the Manawatu River in Palmerston North (not the gorge), Hutt River trail in Upper or Lower Hutt or somewhere else. Often rivers provide great locations. At your 10km race pace run the slight downhill for the 2 miles prior to turning around and jogging back to the start point for your recovery. repeat a total of three times.
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 workout and other great sessions can be found in Michael Sandrock’s book Running Tough.
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 www.qwik.kiwi, firstname.lastname@example.org and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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