Fartlek Session

Friday Fartlek Run: Run Strong 400’s

Building your top-end speed is great for developing your VO2 Max. This session is 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.

Run Strong 400’s

  • 10min WU Level II;
  • 2 sets of
    • 3x 400m Level V, 200m Level II;
    • 400m Level II RI Between sets;
  • 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 sets with the Main Set, both involve running 400m at Level V three times. Between each rep jog at Level II for 200m for your Rest Interval (RI).

Between each set jog 400m 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 coachray@coachray.nz and 021 348 729.

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

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If you enjoyed this workout, here is a similar session I published.

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