Friday Fartlek Run: Megan's Fartlek - Coach Ray

Coach Ray

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Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: Megan’s Fartlek

Megan say’s “Running at your top end speed & doing short, fast intervals is a great way to increase your oxygen uptake & kick on your fast twitch muscle fibers to increases your overall running performance making you a stronger, faster & more efficient at every running distance! The more efficient you can be, the less energy you use at any given pace! It helps you to better adapt to mental stress & fatigue!” 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.

The inspiration for this post came from an Instagram post from Run4PRs Coach Megan about a run session she did recently.

View this post on Instagram

✨Run Fast, Be Fastβœ¨πŸƒπŸΌβ€β™€οΈπŸ€°πŸ’™πŸ’₯It is all about getting out there & doing it!! To get faster, you must run faster. ✨I was feeling really good this morning & decided to try out my speed session! At almost 24 weeks pregnant, it is just so fun to be feeling good & running fast!! πŸ’₯Workout today: 2 Mile Warm Up – 3,3,2,2,1,1 minutes (6:12==>5:40 pace with 1 minute rest between) – 2 Mile Cool Down!πŸ’₯Running at your top end speed & doing short, fast intervals is a great way to increase your oxygen uptake & kick on your fast twitch muscle fibers to increases your overall running performance making you a stronger, faster & more efficient at every running distance! The more efficient you can be, the less energy you use at any given pace! It helps you to better adapt to mental stress & fatigue! These workouts are fun, challenging & the best kind of mix to weekly training! You’ll love the workouts & what they do for your running performance too! These can be fartleks ranging from 30 seconds to 3 minutes at a fast, controlled effort to 100m==>800m repeats 5K to 10K race pace up to 1 miles depending on your race specific goals! There are a variety of workouts you can do with your weekly training!! If you are interested is changing things up & trying something new, sign up for our πŸ’₯7 DAY FREE TRIAL @team.run4prs #jointheteam by filling out our athlete consultation! ==>www.run4prs.co πŸ’₯We’d love to work you & get you on track to your short term & long term running goals!! ✨Happy Team Tuesday!! πŸ’₯What is your favorite speed workout?!πŸ’₯ #running #runningmotivation #runspiration #runnersofinstagram #runningcoach #runninggoals #pregnantrunner #intervaltraining #runfastbefast #buildingspeed #runfaster #runstronger #runningperformance #runninggoals #crushyourgoals #runningcommunity #runningteam #teamtuesday #teamrun4prs #run4prscoachmeghan #runhappy #happyrunning

A post shared by Run4PRs.CoachMeghan (@run4prs.coachmeghan) on

Megan’s Fartlek

  • 3.2km WU Level II;
  • 2x 3min Level V, 1min Level II RI;
  • 2x 2min Level V, 1min Level II RI;
  • 2x 1min Level V, 1min Level II RI;
  • 3.2km CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of 3.2 kilometres (two miles) easy jogging at Level II.

The Main Set involves six reps, the first two are three minutes duration, the next two are two minutes duration and the last two are of one minute duration. All these reps are at Level V intensity and have a one minute Rest Interval (RI) between them at Level II.

TheΒ Cool DownΒ (CD) is at a low intensity, jogging (Level II) for a minimum of 3.2 kilometres (two miles).

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 coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). β€’ Entering your first triathlon? β€’ Stepping up to a longer distance? β€’ Looking to go faster? β€’ Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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