This is a great session that will develop speed, lifting your threshold pace. Speed work is an important training session for all runners, as well as triathletes, to make you faster.
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.
Although I’m unfamiliar with the origins of this particular workout, it is a staple example of fartlek in exercise physiology texts.
- 10min Level II WU;
- 6x 3min Level IV, 1min RI Level II;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main body of the workout is made of six reps of three minutes at Level IV with only one-minute Rest Interval (RI) at Level II between.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of 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. Make sure you sign up for my informative newsletter.
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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: Mixed Intervals 300m/600m/1000m/600m/300m
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 your fitness.