Fartlek Workout

Friday Fartlek Run: Jenn’s 400 & 800’s

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 marathons 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 @jennruns_bos about her recent fartlek session.

View this post on Instagram

#twoadays …I love them but hate then but I love them 🙃💪 Now that I’ve upped my running to 5 days a week, and try to still keep strength training 2 to 3 times a week (and maintain at least one rest day), some days are going to be #twoaday! Today, it was a solid 40min core workout during lunch. Then came home and did some #fartlek training 😵 On the #speedwork menu tonight: 1 mi up ⬆️, followed by 400 @ 7:19/mi, 1min recovery jog, 800 @ 8:13/mi, then 2min recovery jog – ⭐repeat 4 times⭐ plus 1 mi down ⬇️ to get me to 6mi in total. Slow/recovery 4 miler tomorrow then a rest day Friday! Oy vey, I need food…and sleeps. Happy hump day! 🐫🥳 . . . #fartlekrun #njmarathon #njmarathon2020 #marathontraining #marathongirl #strongnotskinny #strengthtrainingforrunners #fitfemales #rungoals #WorkoutWednesday #runselfierepeat #runselfie #runninginspiration #treadmillrun #treadmillintervals #setgoalsandcrushthem #februarymiles #twoadayworkouts

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Jenn’s 400 & 800’s

  • 10min WU Level II;
  • 4 sets of:
    • 400m Level V, 1min Level II RI;
    • 800m Level V, 2min 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 is made up of four sets. Each set includes two reps. Start with 400m at Level V followed by a one-minute Rest Interval (RI) jogging at Level II. The second rep is 800m long and is also run at Level V. This is followed by a two-minute Rest Interval (RI) jogging at Level II. These two reps are then repeated for a total of four sets.

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 coachray@coachray.nz and 021 348 729.

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Download the Garmin (.FIT) files for this workout for FREE

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

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