Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running 10km races. Doing it ~10 days prior to an important 10km is a great session.
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.
Special K’s – Race Pace K’s
- 10min WU Level II;
- 8x 1km Level IV, 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 eight, one-kilometre reps. These reps are done at your 5km race pace, which will be Level IV. After each rep take a one minute Rest Interval (RI) jogging 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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