This is a great session that targets multiple energy systems with reps of a mile distance interspaced with 400m reps at a higher intensity. All runners (and triathletes) can benefit from this higher intensity of training, especially athletes with events between 5 and 10km in 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.
3x 1 Mile / 400m
- 10min WU Level II;
- 1 Mile Level IV, 30sec RI;
- 400m 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 is made of three reps, within each rep are two sub reps. The first sub-rep is 1 mile long and is run at Level IV. After a 30 second Rest Interval (RI), the second sub-rep of 400m is run at Level V. Take a three minute Rest Interval (RI) prior to starting 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.
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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