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

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Run Sessions Triathlon Training

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

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 D

  • 10min WU Level II;
  • 5x 400m Level IV (10k pace), 60sec RI;
  • 3min RI;
  • 5x 400m Level IV (10k pace – 10sec/km), 60sec RI;
  • 3min RI;
  • 5x 400m Level IV (10k pace – 20sec/km), 60sec RI;
  • 3min RI;
  • 5x 400m Level IV (10k pace – 30sec/km), 60sec 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 four sets of four reps of 400m, with a 60 second Rest Interval (RI) after each rep. At the end of the set take a three minute Rest Interval (RI) prior to the next set.

The first set is done at your 10km pace. I.E. if you are wanting to run a 50min 10km you would do these 400’s at 5:00min/km pace (2:00 min for the 400m), if you are aiming for a 40min 10km you would do these at 4:00min/km pace (1:36 for the 400m). See the table below to see your target times.

The second set is done ten seconds per kilometer quicker than your 10km pace. 10km pace minus 10 seconds per kilometer. I.E. if you are wanting to run a 50min 10km you would do these 400’s at 4:50min/km pace (2:00 min for the 400m), if you are aiming for a 40min 10km you would do these at 3:50min/km pace (1:36 for the 400m). See the table below to see your target times.

The third set is run at a pace that is a further ten seconds per kilometer quicker. That is your 10km pace minus 20 seconds per kilometer. See the tables below for your respective target times.

And the final set is run a full 30 seconds per kilometer quicker. See the tables below for your respective target times.

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.

10km TimeTarget Pace 1st SetTarget Pace 2nd SetTarget Pace 3rd SetTarget Pace 4th Set
0:35:000:03:300:03:200:03:100:03:00
0:40:000:04:000:03:500:03:400:03:30
0:45:000:04:300:04:200:04:100:04:00
0:50:000:05:000:04:500:04:400:04:30
0:55:000:05:300:05:200:05:100:05:00
1:00:000:06:000:05:500:05:400:05:30
Target Paces (min/km) for which to run the 400m reps at.
10km TimeTarget Time 1st SetTarget Time 2nd SetTarget Time 3rd SetTarget Time 4th Set
0:35:000:01:240:01:200:01:160:01:12
0:40:000:01:360:01:320:01:280:01:24
0:45:000:01:480:01:440:01:400:01:36
0:50:000:02:000:01:560:01:520:01:48
0:55:000:02:120:02:080:02:040:02:00
1:00:000:02:240:02:200:02:160:02:12
Target Times for which to achieve your 400m times in. Aim to not go slower than these but no more than 5 seconds faster either.

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.

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 RESPONSE

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.

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.
%d bloggers like this: