Use this workout to enhance your running speed in the final few weeks prior to a big race.
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 is often used by runners and it means speed-play. See this 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.
- 10min Warm Up Level II;
- 8x 600m Level V, 400m Level 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 for 10 minutes.
For today’s main set complete eight repetitions of 600m at Level V. Cover the 600m as fast as you possibly can. In between each rep, run 400m at Level II as your Recovery Interval (RI).
The cool down is at a low intensity (Level I-II), 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 Coach Ray.
Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.
Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at firstname.lastname@example.org and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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If you enjoyed this workout, here is a workout I published 6 months ago:
For more great workouts see Coach Ray’s 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.