This session is a great way to increase your lactate threshold. Use this session and the workouts published in the month of March to prepare yourself for some more focused speed work as you prepare for your race.
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.
Greg McMillan’s Best Fartlek Workout 4
- 10min Warm Up Level II;
- 5min Level IV, 2min Level II RI;
- 4min Level IV, 2min Level II RI;
- 3min Level V, 2min Level II RI;
- 2min Level V, 2min Level II RI;
- 1min Level V;
- 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.
The main set is made up of between five reps. Start with the first rep lasting five minutes long and at Level IV. The second rep is four minutes long and is also at Level IV. The third rep is three minutes long and is now at Level V. The second to last rep is two minutes long and is also at Level V. The last rep is once again at Level V and is only one minute long. Between each rep take a two minute Rest Interval (RI) at Level II.
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.
Do the last three weeks sessions a week apart prior to including this workout into your programme. You can find a link to them by clicking on the images below:
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 firstname.lastname@example.org and 021 348 729. Make sure you sign up to his monthly informative newsletter.
If you enjoyed this workout, here is a workout I published 12 months ago:
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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.