This is a great session that targets multiple energy systems with reps of a three-minute duration followed by 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.
Kiwi Running Show’s Split Session
- 10min WU Level II;
- 3:00min Level IV,
- 30sec Level V,
- 90sec RI;
- 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 is made of six reps, each rep is three and a half minutes long. Start the rep with three minutes running at Level IV, then increase the intensity to Level V for the next 30 seconds. After each rep take a 90-second 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.
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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