Running at your VO2 Max will build your top-end speed. This is a great session for all runners and triathletes especially those running events between 5km & half 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 post came from Pete Magill’s book Fast 5k.
Pete Magill’s Short Repetitions A
- 10min WU Level II;
- 8-20x 30sec Level V, 60sec 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 involves running between eight and twenty reps at Level V for 30sec. If you are a beginner start with eight to ten reps. Intermediate runners should run between ten and fifteen reps. Advanced runners can do up to twenty reps. Aim to run these reps at your 1,500m pace. Take a 60-second Rest Interval (RI) between reps, do some quick stretches and walk around.
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published.
I’ve recently launched a new Faster 10km training plan that will improve your 10km running speed, guaranteed. If your goal this year involves improving your running with limited time to train. Complete the form below and get more information about this great plan.