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 email@example.com and 021 348 729.
Join over 2,884 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.
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.