Friday Fartlek: 3x 1mile

This session is a great way to develop race speed and is best done on an athletics 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 a previous post about training intensity (levels) to know how hard to work.

3x 1 Mile

  • 10min Warm Up Level II;
  • 3x 1 Mile Level IV, 3min Level II RI;
  • 10min Cool Down Level 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.

Complete three one mile reps for the main set, run these at Level IV (about your 10km pace), between each rep jog at Level II for three minutes as your Rest Interval.

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 beginner and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwiray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

Share this post so your friends can benefit as well.

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.

One Reply to “Friday Fartlek: 3x 1mile”

Leave a Reply

Your email address will not be published.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