This session is a great way to enhance your technique as well as speed and efficiency.
Merry Christmas. I trust you have already got out the door to train prior to opening presents.
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.
Progressive Run
- 10min Warm Up Level II;
- 10min Level II;
- 10min Level III;
- 10min Level IV;
- 5min Level V
- 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 ten minutes. This session can be done either on the road, trail, or track.
The main set involves continuing to run for another ten minutes at Level II (if you use the McGregor & Fitzgerald Pace Zone Intensity system, this is PZ3). Increase to Level III (or PZ4) for another ten minutes, then ten minutes at Level IV (PZ6) before finally progressing to Level V (or PZ8) for five minutes.
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.
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 12 months ago.
Friday Fartlek Run – 5x 3min Hill Reps
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