Friday Fartlek: 16x 200m + 2,000m

 

This session is a great way to develop your running speed, particularly over 5km.

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 a 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.

16x 200m + 2,000m

  • 10min Warm Up Level II;
  • 16x 200m Desc 1-4 (descend by 2 sec each 200)
    • 1st, 5th, 9th & 13th 15sec RI,
    • 2nd, 6th, 10th & 14th 30sec RI,
    • 8th & 16th 60sec RI,
    • All other reps 45sec RI,
  • 2,000m Level IV;
  • 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 ten minutes. This session can be done either on the road, trail or the track.

The main set involves conducting 16x 200m reps. Descend the time taken to run each 200m every four reps i.e. 1-4, then 5-8, 9-12 and 13-16. You don’t need to increase the speed (to descend the time) by much.  Only a couple of seconds each rep and then after the 4th (& 8th & 12th) rep revert back to the pace of the 1st rep. You also get more rest after each faster rep. 15 seconds after the 1st rep of each block of four; 30 seconds after the second rep and 45 seconds after the third and fourth reps. After the eighth and sixteenth reps you get a full minute Rest Interval (RI). Here is an example of what your times might look like:

Rep

Time Taken

RI

1

45sec

15sec

2

43sec

30sec

3

41sec

45sec

4

39sec

45sec

5

46sec

15sec

6

44sec

30sec

7

41sec

45sec

8

39sec

60sec

9

45sec

15sec

10

42sec

30sec

11

40sec

45sec

12

39sec

45sec

13

44sec

15sec

14

42sec

30sec

15

39sec

45sec

16

38sec

60sec

After you’ve done your last 200m and had the Rest Interval (RI) for it, it’s time to do 2,000m reasonably solidly at Level IV.

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.

Tri Training NZI’ve been reading some old magazines lately.  This session was inspired by a workout by Dave Scott in the June 1996 issue of Inside Triathlon. I’ve modified and simplified it to make it suitable for this series of workouts. For those unfamiliar with Dave Scott he won the Hawaii Ironman six times in the eighties. Since then no-one has managed to win more Hawaii titles than he did. His nickname was ‘The Man’!!! In 1989 he raced in what became known as IronWar, where he went head to head with Mark Allen in what many consider the greatest Ironman race of all time. Dave finished second beating his own course record in the process.

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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