This session is great to improve the speed of 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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
The inspiration for this session comes from an Instagram post earlier today from Tomuel Tam. Follow them and their training with the link.
- 10min WU Level II;
- 8x 1min Level V, 1min Level II RI;
- 5min Level II RI;
- 8x 30sec Level V, 1min Level II RI;
- 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.
There are two main sets in this workout. They are both made up of eight reps and separated by five minutes of easy running at Level II, as a Rest Interval (RI) between sets.
For the first set complete eight reps of running at Level V for 60 seconds, then take a one-minute Rest Interval (RI) at Level II before completing the next rep.
Once you’ve completed the first set, take your five-minute Rest Interval (RI) by continuing to jog at Level II.
The second set is also made up of eight reps at Level V but this time they are only 30 seconds long. Between each rep take a 60-second Rest Interval (RI) by jogging at Level II.
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 email@example.com and 021 348 729.
Join over 2,788 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
If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run: 4x 8min Threshold
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.