This session will HURT, I make no bones about that, but it will also deliver great results, all packed into a 50 minute session. This session is great for runners and triathletes especially those running up to 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 weeks workout comes from an article by Nic Harman in RunnersTribe.com and you can read it here. The session is named after Ryan Gregson who is a former Australian National 1,500m champion and holds a PB of 3:52 for the mile and 3:31 for 1,500m.
- 10min WU Level II;
- 10min Level III;
- 5x 1min Level V, 1min Level III RI;
- 10min Level IV;
- 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 starts off with ten minutes running at Level III.
Next up is a further ten minutes of running made up of five one minute reps at Level V, with one minute at Level III as a sort of Rest Interval (RI). I say sort of Rest Interval (RI) because the intensity is too high to fully recover.
The last block is also ten minutes long and is done completely at Level IV. Stick with it, it will hurt but you will reap the benefits from it.
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 email@example.com and 021 348 729.
Share this post so your friends can benefit as well.
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.