Friday Fartlek Run: Claire's Fartlek - Coach Ray

Coach Ray

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Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: Claire’s Fartlek

The ability to run at your top end intensities will enhance your performance. This session will develop your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session 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.

The inspiration for this post came from a post on Instagram from @fit.n.food.friends

View this post on Instagram

Happy Martin Luther King Monday to everyone! . The sun has been out here. It’s a cold and crisp day: perfect weather for a run. . “Fartlek” means “speed play.” And, a fartlek run is one where you intersperse fast and slower running. Anyone can do this! Your pace can be 30 seconds faster than your goal 5K pace, whatever that is! And, your recovery can even be a walk if you’re just getting started. . I find that it makes running more fun and makes the workout fly by. Plus, it can make you faster. Plus plus, as I work down from 6 minutes to 1 minute, my mindset changes. I constantly think, “wow only 4 minutes” or “wow only 3!” (Which I never usually think when speed play is with shorter distances.) And, I think learning how my brain handles different running challenges is crucial to being able to tell my brain how to persevere in a race. . Lately I’ve been bouncing between different fartleks and tempo runs, and I wanted to share this one with you! . Happy running! -Claire . #running #training #fartlekrun #marathontraining #halfmarathontraining #10ktraining #5ktraining #runner #fitness #runnersofinstagram

A post shared by Claire & Amy (@fit.n.food.friends) on

Claire’s Fartlek

  • 10min WU Level II;
  • 6min Level V, 3min RI;
  • 5min Level V, 2:30min RI;
  • 4min Level V, 2min RI;
  • 3min Level V, 1:30min RI;
  • 2min Level V, 1min RI;
  • 1min Level V;
  • 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 six reps. Each rep gets shorter, as does the recovery between reps. Start off by running for six minutes at Level V, before taking a Rest Interval (RI) of three minutes. Take this time to walk around, gently stretch and recover.

The second rep is now only five minutes long and is also at Level V. Take a Rest Interval (RI) of two minutes and 30 seconds walking around and gently stretching before the next rep.

The third rep is four minutes at Level V, followed by a two minute Rest Interval (RI).

Next up is three minutes at Level V, with only 90 seconds Rest Interval (RI).

The second to last rep is only two minutes long. Run this at Level V and if you can go a bit faster than the other reps, bring it on home and wrap up this session a bit qwiker. If you are fatigued, do your best to maintain the pace of the previous reps. Don’t slow down at the end. Take a 60 second Rest Interval (RI) after this rep.

The last rep is only 60 seconds long also at Level V, run as fast as you can for this final rep. Take a little bit of a Rest Interval (RI) after this rep, but get into the Cool Down as soon as you are ready.

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 coachray@coachray.nz and 021 348 729.

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

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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