This is a great session to enhance your speed over both 5km and 10km.
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 it is to work.
Track 200’s
- 10min Warm Up Level II;
- 8-12x 200m Level V, 100m Level I-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 between eight and twelve reps of 200m on the track as fast as you can hold without feeling out of control (this will probably be about the pace you run a one-mile race in). Jog 100m without stopping for your Rest Interval (RI) before commencing with the next rep.
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.
Here is my data having run this session:
If you would like further advice feel free to contact me.
I am the Head Coach and 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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Prior to using this plan, you should be able to run for greater than 60 minutes.
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When purchasing use the discount code “web25” to claim your 25% discount.