This session develops your VO2 max and involves some intense running. This is a perfect session for runners and triathletes running events between 5km & 10km.
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.
7x 2:30/1:30/0:45 VO2 Max Intervals
- 10min Level II WU;
- 2:30min Level V, 1:30min RI Level II,
- 1:30min Level V, 45sec RI Level II,
- 45sec Level V, 1:30min RI Level II;
- 10min Level II CD;
- 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 body is made up of seven sets, but each set has three reps with a short Rest Interval (RI) after each rep, and a slightly longer Rest Interval (RI) after the third rep before starting the next set.
Start with two and a half minutes running at Level V, followed by a minute and a half at Level II for the Rest Interval (RI). The next rep is a minute and a half at Level V before a 45 second Rest Interval (RI) at Level II. The final rep is only 45 seconds at Level V, with a minute and a half at Level II for the 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 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 firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, here is a similar session I published.
With COVID-19 putting us here in NZ into lockdown (but still able to exercise in our local neighbourhood) and events cancelled, my race plans have been put into disarray. For the next four weeks I’m focusing on improving my 5km time. Monday will see me running a 5km and then 28 days of focused training.
Previously over a 4 week period myself and an athlete I coach have just taken over 2 minutes each off our 5km times. Jamie has dropped nearly 3 minutes from 25:36 to 22:37 (12% improvement) and I have taken my 5km time from 23:20 to 21:09 (9% improvement). I’ve put together a package that will help runners of all abilities, run a faster 5km.
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