This workout is a staple for many runners. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross-over benefits to also the 5km and half marathon 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 a YouTube video by The Running Channel about how to run a sub-45min 10km. You can view the video here: https://www.youtube.com/watch?v=ZTFsBV36qKw Although not the first organisation to suggest running a session of this nature, the video is the source of inspiration for this week’s workout.
The Running Channel’s 10k Interval Session A
- 10min WU Level II;
- 8-10x 1km Level V, 2min RI;
- 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 set of between eight and ten reps of one kilometre at Level V (The Running Channel recommends aiming for a target time of 4:30 for these reps for people aiming to run a sub-45min 10km). Take a two-minute Rest Interval (RI) between reps. During this time walk around and stretch as well as mentally prepare for the next rep.
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 firstname.lastname@example.org and 021 348 729.
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