This is a hard threshold workout that develops your ability to maintain your threshold 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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
3x 3,200m (2 Miles)
- 10min WU Level II;
- 3x 3,200m Level V, 400m Jog Level I-II RI;
- 10min CD Level I-II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for a minimum of ten minutes.
For the main set run three reps of 3,200m (eight laps of an athletic track) at Level V. Between reps jog at Level I-II for 400m (another lap).
The cooldown (CD) is at a low intensity, jogging at Level I-II for a minimum of ten minutes.
Finish with ten minutes of 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 email@example.com 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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