Building a sustained pace and the ability to increase your speed at the end is a great trait to have. This session is great for runners and triathletes especially those running half marathon events and longer.
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 week’s workout comes from Alan Culpepper’s book Run Like A Champion.
Culpepper’s Long Intervals #3
- 10min WU Level II;
- 3x 3km
- 2km Level IV,
- 1km Level V,
- 2:30min RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy jogging at Level II.
The main set is made up of three, three-kilometre reps. Start off at Level IV for the first two kilometres of each rep and then increase the pace to Level V for the last kilometre of each rep. Then take a two-and-a-half-minute Rest Interval (RI) before the next rep.
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 firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, here is a similar session I published.
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In Run Like a Champion, one of America’s most versatile and accomplished runners, Alan Culpepper, reveals the best practices of the best runners.
Over his 25-year racing career, Culpepper won national titles from 5K to marathon, a span of race distances so wide that just a few runners can claim the same impressive versatility. Culpepper sets out his approach–and the lessons he learned from his competitors–so that all runners can fully realize their potential.
As a two-time Olympic competitor, Culpepper has a unique understanding of what it takes to compete at the highest level. His running career has put him on the start line alongside the world’s best runners, and he has found that despite their many differences, talents, and approaches to training, among them they share a common understanding: the best athletes know that the secret to success in running lies in understanding a bigger picture of training.
Not everyone has the physiology to run at the highest level, but everyone can benefit from implementing an Olympic approach to training. Run Like a Champion shares a big-picture view of running, looking at not only the essential training elements but also other key pieces of the puzzle: identifying motivation; finding a proper work/life/family balance; and understanding complementary aspects of training such as stretching, how much to drink, diet, and how to avoid and treat injuries.
Run Like a Champion reveals all the guidelines, tips and tricks, workouts, mental training, and nutritional practices that Olympic runners use. By making this Olympic approach part of their running, runners of all levels will make their goals achievable from 5K to marathon.