Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: 10x 400m

This is a hard V02 Max workout that develops your ability to sustain your top end speed. This training session  is 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.

10x 400m

  • 10min WU Level II;
  • 10x 400m Level V, 400m Jog Level I-II RI;
  • 10min CD Level I-II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II for a minimum of ten minutes.

For the main set run ten reps of 400m (one lap of an athletic track) at Level V. Between reps jog at Level II for 400m (another lap).

The cool down is at a low intensity, jogging at Level I-II for a minimum of ten minutes.

Finish with ten minutes stretching to assist with your 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.

For more great workouts see Coach Ray’s 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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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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