Combining both threshold and VO2 max intensities in a single workout will build your finishing speed. This will pay dividends as you get towards the finish of your event. This session is great for runners and triathletes preparing for an event up to a half marathon in distance.
Each week I will be posting theFriday 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 workout comes from Holly Wallace a runner I follow on Instagram. She is always doing interesting and challenging workouts.
Start the workout with a Warm Up (WU) for a minimum of ten minutes of easy jogging at Level II.
There are two main sets:
The first set is made of four reps of 1,000m at Level IV, take a two-minute walking Rest Interval (RI) at Level I between reps.
The second set is made up of four, 400m reps at Level V. Take a 90sec walking Rest Interval (RI) at Level I between reps.
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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