This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhances your ability to run fast. This is a beneficial workout that all runners, as well as triathletes, will gain from.
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.
VO2 Max 5x 3min
- 10min Level II WU;
- 5x 3min Level V, 3min Level II RI;
- 10min Level II CD;
- 10min Stretching
The warm up (WU) 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 five reps at Level V for three minutes. After each rep take a Rest Interval (RI) for three minutes at Level II. Your Heart Rate (HR) might not climb very high in the first few reps, however after a few reps you will find it gets up pretty high and doesn’t fully come down during the Rest Interval (RI) giving you a good solid session.
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.
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 firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
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