Building your VO2 Max will develop your faster running. This session is great for runners and triathletes running events up to Half marathons and especially 5-10km events.
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.
EKL’s Race Pace Work
- 15min WU Level II;
- 5x 100m stride-outs each minute on the minute.
- 6x 90sec Level V, 60sec Level II RI;
- 4x 60sec Level V, 60sec 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 fifteen minutes. From there stride out for 100m and then jog at Level II to round out the minute. You should do five 100m stride outs, one each minute on the minute (at the 15-minute, 16-minute, 17-minute, 18-minute, and 19-minute marks).
There are two main sets in this workout. The first set includes six reps of 90 seconds duration at Level V, then jog at Level II for 60 seconds for your Rest Interval (RI).
After the six reps move straight into the second set, which is made up of four reps of one-minute duration, also at Level V, with a 60-second Rest Interval (RI) jogging 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 & 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 firstname.lastname@example.org and 021 348 729.
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