Running at a race pace provides a training stimulus that allows your body to get accustomed to that intensity. Marek does that in this session with a variety of paces to provide your body with a range of training stimuli. 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 an Instagram post from Marek Ledwon, an amateur runner from Poland.
View this post on Instagram
Sesja jakościowa – Lunch Run 29.02.2020 🏃♂️🏃♂️ 3x1600m po 4:15/km + 6x200m po 3:45/km + 5km BS 🤪 #running #run #runlovers #runcommunity #bieganie #biegambolubie #biegacz #biegamwlesie #natura #naturephotography #nature #runnature #chirunning #fit #fitmotivation #trening #fartlek #fartlekrun #motywacja #plantreningowy #dynafit #stretching #pasja #instarunning #loverunning #happyrunner #runingman #happyrunning #suuntoambit3 #biegam
Masrek’s Multi-Pace Session
- 10min WU Level II;
- 3x 1 Mile Level IV, 2min Level II RI;
- 6x 200m 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 ten minutes.
The Main Set involves two sets.
The first set is made up of three reps of a mile-long run at Level IV. Follow each rep with a two-minute Rest Interval (RI) jogging at Level II.
The second set is made up of six reps over 200m at Level V intensity, followed by a minute of easy jogging at Level II for your 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 of stretching to assist with the recovery.
Marek did this session out on the road, but it could just as easily be done at the track or on a trail.
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 firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, here is a similar session I published.
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