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 5km & half marathon but will also provide benefit to those doing a marathon distance too.
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.
Key 10k Workout #1
- 10min WU Level II;
- 2x 1 mile Level IV, 90sec Level I-II RI;
- 4x 800m Level V, 90sec Level I-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.
There are two Main Sets, the first set is made up of two, one-mile reps at Level IV with a 90-second Rest Interval (RI) jogging between at levels I-II.
The second set involves four, 800m reps at Level V also with a 90-second Rest Interval (RI) jogging between at Level I-II.
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 email@example.com and 021 348 729.
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Download the Garmin (.FIT) and Zwift (.ZWO) 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.