Friday Fartlek Run – Meb’s 5km Session #1

Meb Keflezighi is a legendary runner. On top of his marathon success Meb has a 5,000m PB of 13:11.77. This workout has a variety of speeds to build not only speed but also endurance, teaching the body to build pace throughout the workout and then repeat it after a short break. This session is great for runners up to 5km, as well as triathletes.

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 workout has come from Meb Keflezighi & Scott Douglas’ book Meb For Mortals: How to Run, Think, and Eat like a Champion Marathoner.

Meb’s 5km Session #1

  • 10min WU Level II;
  • 2x
    • 1mile Level IV, 3min RI;
    • 2x 1,200m Level V, 2:30min RI;
    • 800m Level V+, 2:15min RI;
    • 400m Level I-II between sets
  • 10min CD Level II;
  • 10min Stretching

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

The main set is made up of two sets.

The first set is made up of a number of reps. The first of which is one mile ran at Level IV (or 10km pace). Take a three minute Rest Interval (RI) after the mile.

Next up are two reps of 1,200m. Run these at Level V (or 5km pace). Take a two and a half minute Rest Interval (RI) after each rep.

Finish the set with an 800m ran at Level V+ (or your all out mile race pace). Take a two and a quarter minute Rest Interval (RI) after the rep, then jog 400m at Level I-II before commencing your second set.

The Cool Down (CD) is at a low intensity, jogging (Level I-II) for a minimum of ten minutes.

Finish with 10 minutes 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

Price: $ 0.00
Garmin (.FIT) files for both Pace (min/mile or min/kilometer) and Power (Watts)

Get my Faster 5km 6 Week Challenge with 25% off

6 weeks of training is all you need to do to smash your current 5km time significantly. On average following this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.

Some people have improved by more than 5 minutes following this programme!!!

Designed for Runners of ALL abilities who are wanting to run 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running greater than 60 minutes and want two run sessions per week.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

When purchasing use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to run for greater than 60 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

When purchasing use the discount code “web25” to claim your 25% discount.

Train like Olympic marathoner and 2014 Boston Marathon winner Meb Keflezighi

With his historic win at the 2014 Boston Marathon, Meb Keflezighi cemented his legacy as one of the great champions of long-distance running. Runners everywhere wanted to know how someone two weeks away from his 39th birthday, who had only the 15th best time going into the race, could defeat the best field in Boston Marathon history and become the first American man to win the race in 31 years.

Meb For Mortals describes in unprecedented detail how three-time Olympian Keflezighi prepares to take on the best runners in the world. More importantly, the book shows everyday runners how to implement the training, nutritional, and mental principles that have guided him throughout his long career, which in addition to the 2014 Boston win includes an Olympic silver medal and the 2009 New York City Marathon title.

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