This session is great to improve speed for runners. It is perfect for both runners and triathletes alike, especially athletes training for events such as a half or full 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.
The inspiration for this session comes from a Spanish Physiotherapist, Marc Roig Tio who is an elite-level runner and coach who spends time-based in Kenya an Instagram post of his yesterday.
View this post on Instagram
Fartlek: a bit fast and a bit slow. As simple as it sounds, but simple doesn’t mean easy. . Today, 8x(2′ slow – 5′ fast) for a total of 56 minutes at 3’33” average. Not to mention that the first 2 minutes were at 6’45” pace (per km, not per mile!!). . . . #fartlek #marathontraining #Kenia #Kenya #partners #trainingpartners #grouptraining #running
- 10min WU Level II;
- 8x 5min Level IV, 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 eight reps of five minutes duration at Level IV, with a two-minute Rest Interval (RI) jogging at Level II. Note that Marc does the easy section before the hard effort and I’ve switched it around to keep the same format as other sessions, but at the end of the day, it’s the same amount of work. Also, check out the speeds he maintains!!!
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: 2x 20min Threshold
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