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 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.
VO2 Max 10x 1min
- 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 an intensity that is steady, but not over consuming 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 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.
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