Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Run Sessions Triathlon Training

Friday Fartlek Run: BeeRun’s Cutdown

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.

The inspiration of this session comes from an Instagram post earlier this month from akb.training .  Follow her and her training with the link.

 

View this post on Instagram

 

F I N A L L Y got a good run in. I was so scared to try anything other than easy miles, but my old ‘easy’ warm up pace of 9:05-9:15 actually felt easy for 2 miles so I went for it. 800/600/400/200/100m cutdown with 400m recovery between. I mean, I’m definitely not as fast as I was but for once the horrendous grip that’s seems to have taken hold of my chest wasn’t there. Ended with some heavy ass leg extensions, hamstring curls and some other random strength stuff. I’m kind of a creep but there’s something oddly satisfying about watching muscle fibers shivering beneath my skin, it makes me feel strong. I’m gonna keep riding today runners high as long as I can. Oh, and I forgot my headphones and did this epicness on a treadmill. Who am I, even?! #yasqueen #turnsoutinhalerswork 💪🏃‍♀️👊 5mi total . . . . . . . . . . . #runnershigh #womensrunningcommunity #runhappy #runninginspo #womenrunning #rungirl #igrunners #runnersofinstagram #runner #fitmoms #bamr #runstagram #instagood #manyhappymiles

A post shared by Alayna BeeRuns 💚💚 (@akb.training) on

BeeRun’s Cutdown

  • 10min WU Level II;
  • 800m Level V, 400m Level II RI;
  • 600m Level V, 400m Level II RI;
  • 400m Level V, 400m Level II RI;
  • 200m Level V, 400m Level II RI;
  • 100m 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 five reps, all run at Level V pace. Between each rep jog comfortably at Level II pace for your Rest Interval (RI). The first rep starts at 800m hard, and decreases in distance each successive rep with only 600m for the second rep, 400m for the third rep, 200m for the fourth and only 100m for the final rep.

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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