Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Marathon & Half Marathon's Run Sessions Triathlon Training

Friday Fartlek: Carpenter’s Perfect 20-Minute Workout

This session is a great session to sharpen you up to run a fast 5km or 10km race. Although it can be done at any time it is perfectly placed 4-6 weeks prior to your event.

Tri Training NZEach 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 the previous post about training intensity (levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Pace Zone or Heart Rate Zone to work within if you are training with these tools.

10x 1 Min, 1 Min RI

  • 20min Warm Up Level II;
  • 10x 1 min Level V, 1 min RI Level I-II;
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II. Run for a minimum of 20 minutes. This session can be done anywhere: on the track, on the road, on the trail, up a hill, down a hill, even try it in the swimming pool – aqua jogging.

The main set involves ten repetitions of 1 minute at a very hard intensity, then recover for a minute at a low intensity. There should be a big gulf between the intensity of the hard and recovery reps.

The cool down is at a low intensity, jogging for a minimum of 10 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 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.

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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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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