This is a hard Threshold and VO2 Max workout that develops your ability to sustain your top-end intensity and enhance your ability to run fast. This is a beneficial workout that all runners, as well as triathletes, will gain from.
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.
Lance Watson’s Speedplay A
- 12min Level II WU;
- 3min (1 min each at Level III, IV & V), 2min RI Level II;
- 7min Level IV, 3min RI Level II;
- 3min Level V;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for twelve minutes.
The main set is made up of three reps. The first one is three minutes long and progresses from Level III to Level V, with a minute at each intensity. It is followed by a Rest Interval (RI) of jogging at Level II to recover.
The next rep is seven minutes long at Level IV, which is followed by a three-minute Rest Interval (RI) at Level II.
The last rep is three minutes long at Level V, then go straight into the Cool Down (CD).
The Cool Down (CD) is at 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.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
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