Friday Fartlek Run: Sweat Elite’s 10k Predictor D - Coach Ray

Coach Ray

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Fartlek Workout
Run Sessions Triathlon Training

Friday Fartlek Run: Sweat Elite’s 10k Predictor D

Spending time at your Threshold Pace with minimal rest will build your tolerance to lactic acid. This is a perfect session for runners and triathletes running events up to and including the marathon but especially for 10km runners.

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 an article from Sweat Elite that describes this as a great workout to predict your 10km time (more about that after the workout). Read the original article here.

Sweat Elite’s 10k Predictor D

  • 10min WU Level II;
  • 2x 3km Level IV, 1min RI;
  • 2min RI;
  • 2x 2km Level IV, 1min RI;
  • 2min RI;
  • 2x 1km Level IV, 1min 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 Sets involves three sets run at your 10km pace.

The first of which is made up of two, three-kilometre reps at Level IV. Have a one minute Rest Interval (RI) between reps. At the end of the set take a two minute Rest Interval (RI) prior to the next set.

The second set is made up of two, two-kilometre reps at Level IV. Have a one minute Rest Interval (RI) between reps. At the end of the set take a two minute Rest Interval (RI) prior to the next set.

The final set is made up of two, one-kilometre reps at Level IV. Have a one minute Rest Interval (RI) between reps.

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.

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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