Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon 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.
Special K’s – Sit-n-Kicks 10km
- 10min WU Level II;
- 600m Level IV,
- 400m Level V,
- 3min RI Level II;
- 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 to ten reps of 1,000m. The first 600m is run at Level IV, before kicking for home for the final 400m at Level V. After each rep take a good 3 minutes jogging at Level II for your Rest Interval (RI). If doing this session at the track slowly make your way back around to the 200m start point to get ready for your next rep.
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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