Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: Roig Fartlek

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 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 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 from an Instagram post of his from yesterday.

Roig Fartlek

  • 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 over consuming 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 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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