Fartlek Session

Friday Fartlek Run: Phil Mosley’s Speedwork Run

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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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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