Run Fartlek

Friday Fartlek Run: Pete Magill’s Short Repetitions B

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 runners often use 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 B

  • 10min WU Level II;
  • 10-15x 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 ten and fifteen reps at Level V for 30sec. Aim to run these reps at your 3km 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.

This session is suitable for beginners and can be used as a stepping stone to the intermediate workouts that will come in the next two weeks and the advanced sessions the week later. Note that the pace for this session is a bit slower than last week’s session:

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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Price: $ 0.00

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Prior to using this plan, you should be able to run for greater than 60 minutes.

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