This session trains a range of speed and speed endurance by combining reps of three different distances. This is a perfect session for runners and triathletes running up to half marathon distance events.
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.
Eight, Four, Two
- 10min WU Level II;
- 1-3x 800m Level V, go on Xmin;
- 3-6x 400m Level V, go on Xmin;
- 3-5x 200m Level V, go on Xmin;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy jogging at Level II.
The Main Set involves running a number of reps of three different distances Eight hundred metres, Four hundred metres, and Two hundred metres. The aim is to run these fast and consistently and start the next rep on a consistent time. The faster you run them the more rest you get. Depending on your ability you will run more reps throughout the workout.
The first distance run is 800m, use the chart below to determine how many reps you should run, what the target time is, and when you should start the next rep.
| 5km Time | No. Reps | Target Time | On: |
| Sub 18min | 3 | 2:52 | 4:20 |
| 18 – 22 min | 2 | 3:09 | 4:45 |
| 22 – 26 min | 2 | 3:45 | 5:40 |
| 26 – 30 min | 1 | 4:26 | 6:40 |
| 30+ min | 1 | 4:39 | 7:00 |
The next set is of 400m reps, use the chart below to determine how many reps you should run, what the target time is, and when you should start the next rep.
| 5km Time | No. Reps | Target Time | On: |
| Sub 18min | 6 | 1:20 | 2:40 |
| 18 – 22 min | 6 | 1:34 | 3:08 |
| 22 – 26 min | 4 | 1:45 | 3:30 |
| 26 – 30 min | 4 | 2:06 | 4:12 |
| 30+ min | 3 | 2:12 | 4:25 |
The final set is of 200m reps, use the chart below to determine how many reps you should run, what the target time is, and when you should start the next rep.
| 5km Time | No. Reps | Target Time | On: |
| Sub 18min | 5 | 0:40 | 1:20 |
| 18 – 22 min | 5 | 0:47 | 1:35 |
| 22 – 26 min | 5 | 0:53 | 1:45 |
| 26 – 30 min | 5 | 1:03 | 2:06 |
| 30+ min | 3 | 1:06 | 2:12 |
The On: time is a reference to how frequently you start each new rep. Looking at the table immediately above if your 5km was between 22 and 26 minutes and you were completing the five 200m reps every 1:45, you would start each rep at:
- 0:00min (first rep)
- 1:45min (second rep starting)
- 3:30min (third rep starting)
- 5:15min (fourth rep starting)
- 7:00min (fifth rep starting)
Regardless of how fast you run each rep, that is still when you would start each rep. You will be aiming to complete each rep in just under 53 seconds. For example, you might take 50 seconds to complete the 200m, then you would get 55 seconds (taking you to the 1:45 mark) for your Rest Interval. If you somehow run slower, you would get less rest. This system forces you to work hard to maximise your recovery.
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.
During the last rep, you should feel challenged but still in control. If that is the case this pace will be about right for your half marathon.
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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