Friday Fartlek Run: Matt LeGrand’s 10x 500m Track Session

400m or quarters is a great distance to run intervals to improve your VO2 max. Doing 500m reps this forces you to push just that little bit further. 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 runners often use 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 YouTube video from Matt LeGrand.

Matt LeGrand’s 10x 500m Track Session

  • 15min WU Level II;
  • 4x 80m Stride Outs;
  • 10x 500m Level V, ~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 fifteen minutes. Include four stride-outs prior to the main set.

A stride out is a relaxed, fast, graceful run (not sprint) for the 100m. It’s important that the stride-outs are smooth and relaxed. Imagine yourself running with the likes of John Walker, Anne Audain, or Peter Snell in their prime. Stride out for about 80m, then relax, walk around a bit, and then when you are ready repeat until you have completed four.

The Main Set is ten reps of 500m at Level V. If you are doing these on an athletic track that is a lap and a quarter. For the recovery, jog easily for about a minute at Level II. If you are at the athletics track, jog easily from the finish point across the track back to the start line (this will be about a minute if you truly do it easily).

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.

Share this post so your friends can benefit as well.

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

Get my Faster 5km 6 Week Challenge with 25% off

6 weeks of training is all you need to do to smash your current 5km time significantly. On the average following, in this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.

Some people have improved by more than 5 minutes following this programme!!!

Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running for greater than 60 minutes and want two run sessions per week.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

When purchasing use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to run for greater than 60 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing use the discount code “web25” to claim your 25% discount.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.