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 forth week in the 8 weeks to a faster 10km programme. This session will not only 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 intensity of 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
12min + 4x 6min
- 10min Warm Up Level II;
- 12min Level IV, 5min Level II RI;
- 4x 6min Level IV, 3min Level II 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: run hard for twelve minutes at Level IV at the pace in the chart below, then run at Level II for five minutes as your Rest Interval (RI). Next complete a set of four reps of six minutes at Level IV at the pace in the chart below, with three minutes Rest Interval (RI) between reps.
|Group||12min pace (min/km)||6min pace (min/km)||RI pace (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 for 12 minutes at 4:45 per kilometre and having a five minute Rest Interval (RI) running at a pace of 6:30 per kilometre. Then completing a set of four by six minutes at 4:35 per kilometre pace and three minutes Rest Interval (RI) between reps).
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, firstname.lastname@example.org and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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