Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: Lactate Clearance Run

This session is great to improve speed for runners aiming for an event between 5km and a half marathon.

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.

This week’s session is my variation of a workout by Michael Gallagher of Rogue Tri Performance.   The article that inspired this workout can be found here.

Lactate Clearance Run

  • 10min WU Level II;
  • Sets of:
    • 5min Level IV,
    • 1min Level V
  • 10min CD Level II;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady, but not over consuming at Level II for ten minutes.

The main set is made up of sets consisting of five minutes running at Level IV. Then surge your effort up to Level V for 60 seconds. After the 60 seconds settle back into your Level IV pace for another five minutes before surging to Level V for another 60 seconds. Continue repeating these five minutes then surging without taking a Rest Interval for as long as you need to.

This is a good session to develop your sustained speed for events from 10km to marathon. For 10km events I recommend completing between six and eight kilometres worth of these intervals. If training for a half marathon you might build up to 15 kilometres worth of intervals and for a marathon up to 25km.

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes 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.

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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.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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