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 runners often use 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 overconsuming 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 a 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 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 firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run – Half-Time Fartlek
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