Fartlek Session

Friday Fartlek Run – GTN’s Top 5km Workout Threshold Session

Threshold training helps the body clear lactate acid from the system, whilst continuing to run at a relatively fast pace. This session is perfect for runners and triathletes running up to 10km in 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 workout has come from the team at Global Triathlon Network, from their video on Top 5km Run Workouts | Run A Faster 5km.

GTN’s Top 5km Workout Threshold Session

  • 15min WU Level II;
  • 8min Level IV, 2min Level II RI;
  • 6min Level IV, 2min Level II RI;
  • 4min Level IV, 2min Level II RI;
  • 2min Level IV, 2min Level II RI;
  • 10-15min CD Level II;
  • 10min Stretching

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

The main set is made up of four repetitions at Level IV, each with two minutes of Rest Interval (RI) afterward at Level II. The first rep is eight minutes long, the second six minutes, the third four minutes and the final one is only two minutes long.

The Cool Down (CD) is at a low intensity, jogging (Level I-II) for ten to fifteen 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) & Zwift (.ZWO) files for this workout for FREE

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

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