This session is great to develop speed for runners aiming for an event between 10km and a marathon distance. It is perfect to do in the week leading into the race as it provides a high-intensity training stimulus but it’s not a long stimulus and will complete your training if you have been doing Yasso 800s in the proceeding weeks.
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.
- 10min WU Level II;
- 4x 800m Level V, 400m RI Level II;
- 10min CD 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.
The main set is made up of four reps at Level V covering 800m. Between the reps drop your intensity down to Level II and jog 400m 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 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 email@example.com 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: Goater’s sets of 200’s
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.
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