This session is a great way to increase your Threshold running pace. This is a great workout for someone training for a 5km or 10km.
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.
3x 5min Threshold Runs
- 10min WU Level II;
- 3x 5min Level IV, 1min RI Level II;
- 10min CD Level II;
- 10min Stretching
The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.
The main set is made up of three reps running at Level IV for five minutes. After each rep jog for 60 seconds at Level II as a 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 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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