Friday Fartlek Run: The Running Channel’s 10k Interval Session C - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

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

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 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 C

  • 10min WU Level II;
  • 5x
    • 3min Level V, 60sec RI;
    • 2min Level V, 60sec RI;
    • 1min Level V, 3min 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 five sets of three reps all at Level V, the first rep is three minutes long, the second rep is two minutes long and the third rep is only a minute long. Take a minute Rest Interval (RI) between reps, and then after the one minute rep take a three minute Rest Interval (RI) prior to the next set.

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 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…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • 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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