Friday Fartlek Run Session: Plus Ones

This is a great fartlek run session to enhance your speed over both 5km and 10km, as well as your half marathon.

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.

Plus Ones

  • 10min Warm Up Level II;
  • 5min Level IV; 2:30min Level II RI; 1min Level V; 3min Level II RI;
  • 4min Level IV; 2min Level II RI; 1min Level V; 3min Level II RI;
  • 3min Level IV; 1:30min Level II RI; 1min Level V; 3min Level II RI;
  • 2min Level IV; 1min Level II RI; 1min Level V; 3min Level II RI;
  • 1min Level IV; 30sec Level II RI; 1min Level V; 3min Level 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.

There are five main reps to complete as part of the main set. Each rep involves the first and longest portion at Level IV (the duration of which decreases as the session goes on). It is followed by a Rest Interval (RI) of half the duration at Level II, then one minute at Level V, with three minutes gentle jog at Level II as a Rest Interval. It is important that you run the first portion consistently and the one minute is as hard as you can go.

The first rep is made up of five minutes at Level IV, then two and a half minutes at Level II, then your one minute hard with three minutes at Level II to round out the first rep.

The second rep is made up of four minutes at Level IV, then two minutes at Level II, then your one minute hard with three minutes at Level II to round out the first rep.

The third rep is made up of three minutes at Level IV, then one and a half minutes at Level II, then your one minute hard with three minutes at Level II to round out the first rep.

The fourth rep is made up of two minutes at Level IV, then one minute at Level II, then your one minute hard with three minutes at Level II to round out the first rep.

The fifth and final rep is made up of one minute at Level IV, then thirty seconds at Level II, then your one minute hard with three minutes at Level II to round out the first rep.

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes stretching to assist with the recovery.

This session is based on one by Mario Fraioli, author of The Official Rock ‘n’ Roll Guide to Marathon & Half-Marathon Training: Tips, Tools, and Training to Get You from Sign-Up to Finish Line.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Friday Fartlek – 8 Weeks to a faster 10k: 2x 2 Miles + 2x 1 Mile

For more great workouts see my 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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