Friday Fartlek Run: Ironman Speed Session #2 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Training
Run Sessions Triathlon Training

Friday Fartlek Run: Ironman Speed Session #2

Speedwork is an important skill set for all runners, it can provide improvements in your VO2 Max and enhance your threshold running ability. This is a great session for all runners and triathletes especially those running events between 10km & 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 an article on Triathlon Magazine Canada about speed work for the Ironman Run, you can read the original article here.

Ironman Speed Session #2

  • 10min WU Level II;
  • 5x 1mile (1,600m) Level IV, 2min RI;
  • 10min CD Level II;
  • 10min Stretching

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

The Main Set involves five reps of one mile (~1,600m) at Level IV. Take a two minute Rest Interval (RI) jogging at Level II between reps.

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes 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.

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.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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