Fartlek Session

Friday Fartlek Run: The Running Channel’s 10k Interval Session B

Building your ability to sustain higher speeds gives a number of physiological benefits to you. 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 B

  • 10min WU Level II;
  • 3x
    • 4x 800m Level V, 90sec RI;
    • 3min RI between sets;
  • 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 three sets of four reps of 800m at Level V, with a 90-second Rest Interval (RI) between reps. Between sets take a full three-minute 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 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 coachray@coachray.nz and 021 348 729.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) files for this workout for FREE

Price: $ 0.00

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

Get my great e-Book that is packed full of my most popular 20-run sessions for only $7 (save $20), normally this is $27.

This eBook is a veritable gold mine of workouts that you can include in your training.

At the special price of only $7, you will save yourself $20.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.