This session is similar to this workout from October, but instead of being based on distance, it is based on time. This session can be done instead of the third week in the 8 weeks to a faster 10km programme. This session will develop your speed over 10km but also for 5km and half marathon events.
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.
Depending on your ability the duration of this workout and the intervals will vary:
- Group E – currently running between 55 & 60min for 10km
- Group D – currently running between 50 & 55min for 10km
- Group C – currently running between 45 & 50min for 10km
- Group B – currently running between 40 & 45min for 10km
- Group A – currently running between 35 & 40min for 10km
- 10min Warm Up Level II;
- 6x Xmin Level V, 2min RI;
- 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.
The main set: Complete between eight and twelve reps (dependent on which group you are in) for a set time (dependent on which group you are in) at the specified pace from the table below. Don’t be tempted to run the first rep too fast as this will blow the remaining reps out. This should be at a comfortable pace for the first few reps and become more challenging as the session goes on. After each rep, run at Level II for your Rest Interval (RI) for two minutes before commencing the next reps.
|Group||Number of Reps||Duration of X (min)||Pace for X (min/km)||Pace of RI (min/km)|
For example if you currently run a 10km event in 53:45 that puts you in Group D. Your main set involves running nine reps of 1min 50secs holding a pace of 4:25 per kilometre and having a two minute Rest Interval (RI) running at a pace of 6:30 per kilometre.
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 www.qwik.kiwi, email@example.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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