In yesterday’s Clatter’s Chatter, Luke Clatworthy wrote about how he wants to work on his ability to hold a faster pace for longer & an extra boost for the end of the race to overtake people at the finish. Although not designed for him, as I don’t have another suitable name for it I’m calling it Clatter’s Speed Booster. This session is perfect to develop these traits and great 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.
This session comes from Kevin Beck in his book Run Strong.
Clatter’s Speed Booster
- 10min WU Level II;
- 2x 200m Level V, 100m Level II RI;
- 4x 150m Accelerate to Level V, 250m Level II RI;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady, but not overconsuming at Level II for ten minutes.
There are two Main Sets, with the first one being made up of two, 200m reps done at Level V (this will be equivalent to your 800m race pace), jog at Level II for 100m after each rep for your Rest Interval (RI).
The second main set is made up of four accelerations over 150m, start at your 800m race pace and then continue to build your speed to finish at your top-end relaxed speed. Imagine changing gears as you build speed throughout each rep. After each rep jog for 250m at Level II for your Rest Interval (RI).
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 & 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.
Join over 2,884 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
If you enjoyed this workout, here is a similar session I published.
I am launching a new coaching service in the coming weeks and am now offering Foundation Memberships at the lowest price that they will ever be offered. You will gain access to ALL my training plans. The Foundation Membership is only offered whilst I build the site out and get my training plans built into the site. Join now for only $47 and gain access to Training Plans for beginner and recreational athletes:
- All distances of Triathlon (including both Ironman and Ironman 70.3);
- Full and Half Marathon, 5km & 10km running events;
- Century and 40km TT cycle events;
- Mountain Biking events and tours;
- Swim training plans;
- Strength training; and
- Getting started with both swimming and running.
If the programme you are after isn’t yet built into the site, let me know which one you are after and I will ensure that is the next plan built into the site for you.
Normally I charge US$350 for my coaching but you’ll get the advantage of
- A dedicated training plan on Training Tilt (value $350)
- Access to a fortnightly group coaching call (value $20 per call x2 = $40)
- The event Training Bible (value $27 for each event plan)
- Access to my popular Top 10 Healthy Recipes eBook ($17)
- Access to a range of my popular eBooks (total value $76)
- The dedicated Coach Ray / Qwik Kiwi Coaching support group (priceless)
That’s a total value of over $510, and you will only pay $47 per month, saving you over $463. All at no risk, if you don’t get faster in the first 30 days you get a full 100% money back guarantee.
This price will be grandfathered for you at a low price for as long as you remain a member.