This session is a great way to enhance your 10km speed.
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.
8km of Fun
- 10min Warm Up Level II;
- Alternate for 8km:
- 3min at Level IV;
- 90sec RI 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 ten minutes.
For today’s main set run for 8km alternating three-minute intervals at Level IV and then ease off for the Recovery Interval (RI) of 90 secs at Level II. Keep doing this until you have covered eight kilometers.
The cooldown is at a low intensity, jogging for a minimum of ten minutes.
Finish with ten 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 email@example.com 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: Progressive Run
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