Running at a race pace provides a training stimulus that allows your body to get accustomed to that intensity. This is a perfect session for runners and triathletes running events up to and over the full 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 Facebook post from Laura Thomas-Kaulen who will be racing in the US Olympic Marathon Trials next weekend. All the best for this race Laura (I’ll be cheering for you from afar). Although it was Laura that ran this session, credit for the session needs to be given to her coach Brenda Hawley.
Laura’s 5 Race Pace Mile Reps
- 10min WU Level II;
- 5x 1 Mile Level III, 1min 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 five reps of a mile-long run at Level III (or marathon race pace). Follow each rep with a one-minute 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 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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