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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
3x 1,200m; 3x 800m
- 10min WU Level II;
- 3x 1,200m Level V, 600m Level II RI;
- 3x 800m Level V, 300m Level II RI
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy running at Level II.
There are two sets within the main set.
The first set involves three reps of 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).
The second set involves three reps of running hard for 800m (two laps of a standard athletics track) at Level V. After each rep run or jog your Rest Interval at Level II for 300m (I suggest you go out and back 150m to make the 300m RI).
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.
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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: 4-3-2-1 VO2 Max
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