Fartlek Session

Friday Fartlek Run – VO2 Max 14x 1:30min

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances 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.

This session is a progression of last week’s session.

Friday Fartlek Run – VO2 Max 12x 1:30min

VO2 Max 14x 1:30min

  • 10min Level II WU;
  • 14x 1:30 Level V, 1:30 Level II RI;
  • 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 ten minutes.

The main set is made up of 14 reps at Level V for a minute thirty. After each rep take a Rest Interval (RI) for a minute thirty at Level II. Your Heart Rate (HR) might not climb very high in the first few reps, however, after a few reps, you will find it gets up pretty high and doesn’t fully come down during the Rest Interval (RI) giving you a good solid session.

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 coachray@coachray.nz and 021 348 729.

Join over 2,262 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.

Download the Garmin (.FIT) files for this workout for FREE

Price: $ 0.00

If you enjoyed this workout, here is a similar session I published 12 months ago.

Friday Fartlek Run – 5x 3min Hill Reps

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.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.