Combining a range of intensities within a single workout can challenge the body in ways where a pure Threshold or VO2 max run won’t. Here is a way to combine both threshold and VO2 max pace within a single workout to challenge you more. 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.
I was mucking around on TrainingPeaks and came across this workout by Phil Mosley from My Pro Coach.
Phil Mosley’s Speedwork Run
- 15min WU Level II;
- 4x 90sec Level V, 2min Level I-II;
- 2x 3min Level V, 2min Level I-II;
- 6min Level IV;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of fifteen minutes of easy jogging at Level II.
There are three main sets: the first is made up of four, 90-second reps at Level V, with a two-minute Rest Interval (RI) at Level I-II after each rep.
The second set is made up of two, three-minute reps at Level V, with a two-minute Rest Interval (RI) at Level I-II after each rep.
The final set is a single rep at Level IV for six minutes.
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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Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published.
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