Spending some of your training time running at threshold pace can develop your efficiency. If you are short on time to train this 40 minute workout will help enhance this. Perfect for all runners, as well as triathletes.
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.
- 10min Level II WU;
- 20min Level IV;
- 10min Level II CD;
- 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 a single hard effort lasting 20 minutes at Level IV.
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.
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 firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, here is a similar session I published previously.
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