Friday Fartlek Session: 8km of Fun

This session is a great way to enhance your 10km speed.

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 this 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.

8km of Fun

  • 10min Warm Up Level II;
  • Alternate for 8km:
    • 3min at Level IV;
    • 90sec RI Level II;
  • 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.

For today’s main set run for 8km alternating three minute intervals at Level IV and then ease off for the Recovery Interval (RI) of 90 secs at Level II. Keep doing this until you have covered eight kilometres.

The cool down is at a low intensity, jogging for a minimum of ten minutes.

Finish with ten 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 coachray@coachray.nz and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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If you enjoyed this workout, here is a workout I published 6 months ago:

Friday Fartlek: Progressive Run

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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