Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: Matt Centrowitz’s Workout

This session is great to improve speed for runners. It is perfect for both runners and triathletes alike, especially athletes training for events shorter than 10km.
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 inspiration of this session comes from a video by Flotrack featuring Matt Centrowitz Jnr, the current Olympic 1,500m champion. His father and coach Matt Snr was also a five time US 5,000m champion.

Matt Centrowitz’s Workout

  • 10min WU Level II;
  • 8x 300m Level V, 100m Level II RI;
  • 3 mile run Level III;
  • 600m/400m/300m/200m 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 three different sets.

The first set is eight 300m reps done at Level V (Matt does these between 45 and 48 seconds!!!), with a 100m jog at Level II for your Rest Interval (RI).

The second set is a 3 mile run at Level III, Matt Snr describes this as “Don’t run, don’t jog”, implying it’s somewhere in between in intensity. Take a wee break after this 3 miler before the next (final) set.

The final set is made up of running four reps, one each of 600m, 400m, 300m and 200m. Run these as fast as you can, and recover for as a long as you need to ensure you can run the next rep as fast as you can.

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.

http://www.coachray.nz/2017/10/20/friday-fartlek-run-half-marathon-tempo-progression-d/

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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