This is a hard VO2 Max workout that develops your ability to push the pace at the top end. 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.
- 10min WU Level II;
- 6x 1,200m Level V, 600m Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes easy running at Level II.
The main set involves six reps all running hard for 1,200m (three laps of a standard athletics track) at Level V. After each rep run or jog your Rest Interval at Level II for 600m (one and a half laps).
Conclude the intervals with ten minutes running at Level II for your Cool Down (CD).
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.
Join over 2,046 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
If you enjoyed this workout, here is a similar session I published 12 months ago.
To improve your 5km Time by over 2:30 in ONLY 5 Weeks get my most popular run programme here. Results Guaranteed. Use discount code CR30 to get a 30% discount.