Run Session

Friday Fartlek Run – 10x 1min VO2 Max Run

Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half marathons 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.

10x 1min VO2 Max Run

  • 10min WU Level II;
  • 10x 1min Sprint Level V, 1min RI Level II;
  • 10min CD Level II;
  • 10min Stretching

The Warm Up (WU) should be done at a steady intensity, but not overconsuming at Level II for ten minutes.

The Main Set is made up of ten reps of one minute sprinting at Level V. Between each rep jog for one minute 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 of stretching to assist with the recovery.

If you would like further advice feel free to contact me.

I am the Head Coach and 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 coachray@coachray.nz and 021 348 729.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Get my 8 Weeks to a Faster 10km Training Plan with 25% off

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER. 

8 weeks long this programme can start anytime, this plan progresses through phases to build you to your peak performance. Each week includes 4 runs as well as a flexibility session. This programme includes a 10km time trial in the 9th week so you can see how much you have improved. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

When purchasing, use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to run comfortably for 90 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

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