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.
Vicky Holland’s Key Run Set
- 15min WU Level II;
- 10x 80m Hamstring Pistons transitioning to strides;
- 5x 800m 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 fifteen minutes. From there complete 10 reps of Hamstring Pistons for about ~20m and then stride out for ~60m (total of ~80m). Take a short Rest Interval (RI) between reps, to catch your breath, and then repeat.
The main set is made up of five, 800m reps that you run as fast as you can at Level V. After each rep jog at Level II for 200m.
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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