One of my athletes, Jason works a very business job at the corporate level of his organisation, he also has a young family which includes a new baby. He doesn’t have much time to dedicate to training. I put this session together to challenge him. Due to the intensity and duration, it’ll develop your VO2 Max.
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.
Jason’s 30min Intensity Run
- 10min WU Level II;
- 4x 1min Level IV, 45sec Level V, 45sec 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 four reps, a minute & 45 seconds long with the first minute at Level IV and then 45 seconds at Level V. Between reps you only get 45 seconds of Rest Interval (RI) jogging at Level II. This is less than is normally recommended physiologically, but there are only four reps to get through.
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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