This session is a great session to sharpen you up to run a fast 5km or 10km race. Although it can be done at any time it is perfectly placed 4-6 weeks prior to your event.
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.
10x 1 Min, 1 Min RI
- 20min Warm Up Level II;
- 10x 1 min Level V, 1 min RI Level I-II;
- 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 20 minutes. This session can be done anywhere: on the track, on the road, on the trail, up a hill, down a hill, even try it in the swimming pool – aqua jogging.
The main set involves ten repetitions of 1 minute at a very hard intensity, then recover for a minute at a low intensity. There should be a big gulf between the intensity of the hard and recovery reps.
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 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 firstname.lastname@example.org and 021 348 729. Make sure you sign up to my informative newsletter.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
For more great workouts see my 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.