Fartlek Session

Friday Fartlek Run: David Warden’s 10km Run Session A

Maintaining a fast pace that can be sustained for 10km is important for events of that duration (especially for triathletes at the end of their event). This session is great for runners and triathletes preparing for a 10km event and will also pay dividends for events up to and including a marathon distance.

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.

This week’s workout was inspired by a workout in Joe Friel and Jim Vance’s book Triathlon Science. it was written by David Warden of 80/20 Endurance in the chapter about General and Specific Training

David Warden’s 10km Run Session

  • 10min WU Level II;
  • 2x 20min Level IV, 10min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) for a minimum of ten minutes of easy jogging at Level II.

The main set is made up of two, 20-minute reps run at Level IV with a ten-minute Rest Interval (RI) 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) and Zwift (.ZWO) files for this workout for FREE

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Faster Running

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.

Leave ’em in your wake, leave ’em in your trail, leave ’em in your dust. Get your brain as fit as your body and achieve your triathlon potential.

Triathlon Science is packed with all the expertise you can handle, and more. From fine-tuning your physiology for each of the three disciplines to plotting the best race strategy for your fitness level, personal goals, and competitive conditions, you’ll find the insights and prescriptions typically available only from a top-level coach.

With editors Joe Friel and Jim Vance and a who’s-who list of international experts on the sport, Triathlon Science offers you an unprecedented wealth of advanced yet accessible information on excelling in the sport.

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