Coach Ray

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Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 2

This session is a great way to increase your lactate threshold. Use this session and the workouts published in the month of March to prepare yourself for some more focused speed work as you prepare for your 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 a previous post about training intensity (levels) to know how hard to work.

This article is inspired by an article by Greg McMillan who has inspired a number of workouts I’ve published. Click here to get more of them: http://www.coachray.nz/?s=Greg+McMillan

Greg McMillan’s Best Fartlek Workout 2

  • 10min Warm Up Level II;
  • 5x 3-5min Level IV, 1-2min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.

The main set is made up of five reps  at Level IV for between three and five minutes long. After you have run your hard rep, jog for one to two minutes at Level II for your Rest Interval (RI).

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes stretching to assist with the recovery.

Do last week’s session a week prior to including this workout into your programme. You can find a link to it here:

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 12 months ago.

 

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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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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