This session is a great way to enhance your technique as well as speed and efficiency.
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.
- 10min Warm Up Level II;
- 10x 100m Stride outs on 60sec;
- 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 10 minutes. This session can be done either on the road, trial or the track.
The main set involves striding out for 100m, then walking until it’s time to start the next rep. You do this on the minute, every minute until you have done ten repetitions. A stride out is a relaxed, fast, graceful run (not sprint) for the 100m. It’s important that the stride outs are smooth and relaxed. Imagine yourself running with the likes of John Walker, Anne Audain or Peter Snell in their prime.
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.
I recommend that you do this session on a grass park that is nearby. Use the warm up to run there. Roughly pace out your 100m (it doesn’t need to be exact) by either using a hat or a jacket to mark out the start and finish points or maybe use some natural features like a prominent tree or a park bench.
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, firstname.lastname@example.org 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.