Doing 1km reps is very popular with Ironman triathletes and marathon runners to improve speed over the marathon distance. This is a perfect session for runners and triathletes running events up to the marathon distance or longer.
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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
Although this is a reasonably standard and popular session, the inspiration for this article came from a video posted by a professional triathlete (and Ironman NZ winner) Jocelyn McCauley.
6x 1km
- 10min WU Level II;
- 6x 1km Level IV, 2min Level II RI;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady, but not overconsuming at Level II for ten minutes.
The main set is made up of six, one-kilometre reps. Although Jocelyn McCauley builds through her reps, I recommend you do them all at Level IV (although getting qwiker by about 5 seconds each rep if you can). After each rep take a two-minute Rest Interval (RI) jogging 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 of 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 coachray@coachray.nz and 021 348 729.
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If you enjoyed this workout, here is a similar session I published.
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