Develop a strong finishing kick with this workout to out sprint your rivals. This session is perfect for conducting on a 400m athletic track.
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.
5x 1,000m + 4x 200m
- 10min Warm Up Level II;
- 5x 1,000m Level IV, 3min jog RI;
- 4x 200m Level V, 200m jog RI;
- 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. This session is best conducted at an athletics track.
There are two main sets: the first involves five repetitions of 1,000m (two and a half laps) run at Level IV, then jog for 3 minutes making sure you are back to the start line in that time to commence the next rep.
The third set involves four 200m reps (half lap) ran as fast as you can go, with a 200m jog recovery back to the start point.
The cool down is at a low intensity, jogging for a minimum of 10 minutes.
Finish with 10 minutes stretching to assist with the recovery.
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, email@example.com 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.