Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run – Gerschler Fartlek

This is a great session that will develop speed, lifting your pace at VO2 Max. 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 is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Gerschler Fartlek

  • 10min Level II WU;
  • 3x
    • 30sec Level V; 90sec Level II RI;
    • 30sec Level V; 75sec Level II RI;
    • 30sec Level V; 60sec Level II RI;
    • 30sec Level V; 45sec Level II RI;
    • 30sec Level V; 30sec Level II RI;
    • 30sec Level V; 15sec Level II RI;
  • 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 body of the workout is made of three sets of six reps of 30 seconds running at Level V. Each rep is followed up with a Rest Interval (RI) of jogging at Level II for a different amount of time. You start with 90 seconds rest and each Rest Interval (RI) is 15 seconds less than the previous one (i.e. 90-75-60-45-30-15). After you’ve had the 15 seconds Rest Interval (RI) after the sixth rep, you are back to the top with 90 seconds rest for the second set.  Repeat one more time to complete the three sets.

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 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.

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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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