This session is great to improve speed for runners over 5-10km. It is perfect for both runners and triathletes alike.
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.
Andrew Simmons’ 50/50 Run
- 25min WU Level II;
- 25min Level III-IV;
- 10min CD Level II;
- 10min Stretching
Start this run Warming Up at Level II. I’ve set this up for a 60 minute run but the idea is that you do 50% of your run at an easy aerobic Level II pace.
When you are half way through the run (I’ve also allowed for a ten minute Cool Down afterwards) increase your pace to Level III-IV what Andrew Simmons describes as Half Marathon to 10km pace.
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 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.
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