Spending time running at VO2 Max intensity will help develop your ability to run longer at this intensity. Despite the very short rest in this session, you will qwikly accumulate ten minutes running at VO2 Max pace. It is perfect for runners and triathletes running events up to 10km in distance.
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 an Instagram post from George Stillwell. After the events in Christchurch last week, I’ve chosen George’s session to expand on in today’s post one week after the terror attacks in his town. You can follow him on Instagram @runswithgeorge
View this post on Instagram
I that mode where I’m just trying to keep up consistency with my runs. Not expecting overnight changes.🏃🏼♂️🏃🏼♂️ . Another Tuesday switch up after warming up completely 2mins hard – 1min easy x5 finished by a warm down 👌 . Big thanks to Sarah for taking this photo for me on her way to uni 📷
- 10min WU Level II;
- 5x 2min Level V, 1min Level II RI;
- 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 is made up of five reps at Level V for two minutes each rep. After each rep take a one minute Rest Interval (RI) at Level II.
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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