Fartlek TraIning

Friday Fartlek Run: Zwift Academy Tri 2020 Threshold Economy

As with any other intensity, the more time you spend running at it the better your body gets at running at that intensity. This session exposes your body to time at your threshold intensity and as a result, you will improve your ability to sustain the higher pace in a race. All runners (and triathletes) can benefit from this higher intensity of training, especially athletes with events from 10km out to a marathon.

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 session comes from Watts On Zwift. Although designed for a treadmill, I’ve modified it a little bit. You can read the full article here.

Zwift Academy Tri 2020 Threshold Economy

  • 10min WU Level II;
  • 2x 1min Level III-IV, 1min Level I RI;
  • 2x 6min Level IV, 1min Level I;
  • 3min Level I;
  • 2x 6min Level IV, 1min Level I;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes of easy jogging at Level II.

First up is a build set to increase your Heart Rate (HR) and get your body fully warmed up for the main set to follow. Complete two reps building from Level III into Level IV within 60 seconds. Take a 60-second Rest Interval (RI) jogging at Level I after each rep.

The Main Set is made of two sets, each of which includes two, six-minute reps at Level IV with a 60-second Rest Interval (RI) jogging at Level I. Between the two sets take an extra three minutes jogging at Level I .

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 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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