Building your top end speed is a great for developing your VO2 Max. This session is great 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.
This session comes from an article on verywellfit.com you can read the full article here.
- 10min WU Level II;
- 400m Level V, 400m Level II RI;
- 8x 200m Level V, 200m 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.
The main set in this workout starts off with a 400m lap of an athletic track done as your Level V intensity, then jog for a lap covering 400m at Level II for your Rest Interval (RI).
Next up is a set of eight 200m reps at Level V, with a 200m jog at Level II for your Rest Interval (RI) between reps.
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.
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If you enjoyed this workout, here is a similar session I published.
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