This is a great session to enhance your VO2 Max and make you a faster runner. It’s a great session to include about 8 weeks prior to a half marathon or 10k 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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
5x 1,200m VO2 Max
- 10min Warm Up Level II;
- 5x 1,200m Level V, 2:30min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
The warm-up should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
Complete five reps of 1,200m at Level V (about the pace you would run for 5km). Between each rep take a Rest Interval by continuing to jog at Level II for two and a half minutes.
The cooldown is at a low intensity, jogging for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
This workout and other great sessions can be found in Pete Pfitzinger & Scott Douglas’ book Advanced Marathoning.
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. Make sure you sign up for my informative newsletter.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run: Ross Creek Intervals
For more great workouts see my 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 you