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 benefit 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 weeks 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 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 recommend 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 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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