Running at a range of intensities will develop your running fitness across the spectrum and provide benefits for events from 5k through to longer events. 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 Stryd Power Meter’s Workout of the Week:
Stryd’s Steady and Go Workout
- 10min WU Level II;
- 3min Level IV, 3min Level II RI;
- 4x 20sec Level IV Stride Outs, 40sec Level II RI;
- 3min Level II;
- 20min Level III, 3min Level IV; 2min Level II RI;
- 5min Level III; 2min Level IV, 2min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy jogging at Level II.
Expand the Warm Up (WU) further by running at Level IV intensity for three minutes. Follow this with a three-minute Rest Interval (RI). Next up is a set of four, 20-second stride-outs at Level IV. A stride out is a relaxed, fast, graceful run (not sprint) for the 100m. It’s important that the stride-outs are smooth and relaxed. Imagine yourself running with the likes of John Walker, Anne Audain, or Peter Snell in their prime.
Prior to the main set jog at Level II for three minutes.
The Main Set involves two sets each with three steps. The first step of the first set is 20 minute long run at Level III. Lift the intensity to Level IV for the next three minutes prior to a two-minute Rest Interval (RI) at Level II.
The second set has only a five-minute step at Level III prior to increasing to Level IV for two minutes. Finish with a two-minute Rest Interval (RI) at Level II prior to the Cool Down (CD).
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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