This session is great to improve the speed of runners. It is perfect for both runners and triathletes alike, especially athletes training for events such as a 5km or sprint triathlon.
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 run workout by Joe Beer published in 220 Magazine, get the original workout here.
5km Special
- 10min WU Level II;
- 6x 1min Level IV, 30sec Level II RI;
- 4min Level IV+, 4min Level V, 4min Level V+;
- 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.
To extend the Warm Up (WU) and ensure you are fully good to go for the Main Set, this workout has a Build Set first. It involves running six repetitions at Level IV (about your 10km race pace) for 60 seconds, with a 30-second Rest Interval (RI).
The main set is particularly tough and lasts for twelve minutes. Start off with four minutes running a touch slower than your 5km race pace, then increase your effort to your 5km race pace for four minutes, then the last four minutes increase your pace to greater than your 5km race pace. This is going to be a solid effort and there are no breaks in between the efforts.
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 coachray@coachray.nz and 021 348 729.
Join over 2,843 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
Get my Faster 5km 6 Week Challenge with 25% off
6 weeks of training is all you need to do to smash your current 5km time significantly. On average following, in this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.
Some people have improved by more than 5 minutes following this programme!!!
Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running for greater than 60 minutes and want two run sessions per week.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.
Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
When purchasing use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to run for greater than 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing use the discount code “web25” to claim your 25% discount.
Train like Olympic marathoner and 2014 Boston Marathon winner Meb Keflezighi
With his historic win at the 2014 Boston Marathon, Meb Keflezighi cemented his legacy as one of the great champions of long-distance running. Runners everywhere wanted to know how someone two weeks away from his 39th birthday, who had only the 15th best time going into the race, could defeat the best field in Boston Marathon history and become the first American man to win the race in 31 years.
Meb For Mortals describes in unprecedented detail how three-time Olympian Keflezighi prepares to take on the best runners in the world. More importantly, the book shows everyday runners how to implement the training, nutritional, and mental principles that have guided them throughout their long career, which in addition to the 2014 Boston win includes an Olympic silver medal and the 2009 New York City Marathon title.