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 Eardin. Follow him and his training with the link.
View this post on Instagram
This evening it was time to fartleks 😎😎😎 10 mins warmup 12 x (1m30s fast + 2mins slow) 5 mins cool down Thanks to @elichan21 for her advices . #running #runner #eveningrun #runhappy #halfmarathon #halfmarathontraining #runtraining #correre #runforfun #runmotivation #fartlek #fartlekrun #training #trainingday
- 10min WU Level II;
- 12x 1:30min Level V, 2min Level II;
- 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 in this workout involves twelve reps of one minute and 30 seconds duration at Level V, with a two-minute Rest Interval (RI) 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.
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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: 6x 6min Threshold
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