Tri Training NZ

Friday Fartlek: 20x 1min

This session is a great way to enhance your speed endurance and is great for 10km & half marathon runners.

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.

20x 1min

  • 10min Warm Up Level II;
  • 20x 1min Level V, 1min 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 running at Level V for 60 seconds, before cutting the pace back to Level II for 60 seconds as your Rest Interval and continuing to repeat until you have done 20 reps. Level V will be about the same pace you can maintain for a 5km race or slightly quicker.

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 6 months ago.

Friday Fartlek Run – 8 Weeks to a faster 10k: 3x 2 Miles

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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