Tri Training NZ

Friday Fartlek: Stride Outs

This session is a great way to enhance your technique as well as speed and efficiency.

Tri Training NZ

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.

Stride Outs

  • 10min Warm Up Level II;
  • 6x 30sec Stride out, 4:30min Level II;
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm-up should be done at an intensity that is steady but not overconsuming at Level II for 10 minutes. This session can be done either on the road, trail, or track.

The main set involves striding out for 30 seconds, then running at Level II for 4 minutes 30 seconds prior to repeating a total of six times. A stride out is a relaxed, fast, graceful run (not sprint) for 30 seconds. It’s important that the stride-outs are smooth and relaxed. Imagine yourself running with the likes of John Walker, Anne, or Peter Snell in their prime.

The cooldown is at a low intensity, jogging for a minimum of 10 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 previously.

Friday Fartlek Run – Alternating VO2 400s

To improve your 5km Time by over 2:30 in ONLY 5 Weeks get my most popular run programme here. Results Guaranteed. Use discount code CR30 to get a 30% discount.

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