Friday Fartlek: Hard and Harder

 

This session is a great session for those that are trying to be competitive in a 5km, 10km or cross country racing. The higher intensity efforts teaches the body how to handle the pace when other athletes surge during a race.

Tri Training NZEach 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.

This session is a great session for those that are trying to be competitive in a 5km, 10km or cross country racing. The higher intensity efforts teaches the body how to handle the pace when other athletes surge during a race.

Hard & Harder

  • 10min Warm Up Level II;
  • 8x 4 min Level IV, 1 min Level V;
  • 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 can be done anywhere: on the track, on the road, on the trail, up a hill, down a hill.

The main set involves eight repetitions of 4 minutes at a hard intensity.  Then increase the effort for a minute to a very high intensity. This is in effect a solid run with some higher intensity efforts inserted regularly into it, as there is no rest period until the cool down.

The pace of the 4 minutes Level IV is equivalent to 10km Pace (or PZ6 for those using the PZI system) and the Level V pace is equivalent to 3km or 5km pace (or PZ8 for those using the PZI system).

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 coachray@coachray.nz and 021 348 729. Make sure you sign up to his monthly informative newsletter.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a workout I published 6 months ago:

Friday Fartlek: Hard and Harder

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.

Leave a Reply

Your email address will not be published. Required fields are marked *