This is a great session to enhance your speed over both 5km and 10km.
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.
- 10min Warm Up Level II;
- 8-12x 200m Level V, 100m Level I-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 between eight and twelve reps of 200m on the track as fast as you can hold without feeling out of control (this will probably be about the pace you run a one mile race in). Jog 100m without stopping for your Rest Interval (RI) before commencing with the next rep.
The cool down is at a low intensity, jogging for a minimum of ten 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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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.