Friday Fartlek Run – The Run Experience Intervals to Boost Your Speed!

This session was designed for runners and triathletes who are short on time and want to boost their speed and fitness.

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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

This workout has come from a YouTube video by The Run Experience.

The Run Experience Intervals to Boost Your Speed!

• 6min WU Level II;
• 3x
  • 1min Level V, 1min Level II RI;
  • 50sec Level V, 50sec Level II RI;
  • 40sec Level V, 40sec Level II RI;
  • 30sec Level V, 2min Level II RI;
• 5min CD Level II;
• 10min Stretching

Start the workout with a Warm Up (WU) for six minutes of easy jogging at Level II. The Run Experience gets you to progressively build your pace within the six minute Warm Up.

The main set is made up of three sets.

Each set has four reps of slightly shorter duration. Start with 60 seconds of running at Level V, with an equal amount of jogging at Level II for your Rest Interval (RI). Next up is 50 seconds at Level V, with a further 50 seconds Rest Interval (RI) jogging at Level II. The there is a 40 second effort at Level V, with a 40 second Rest Interval (RI) at Level II. Finish each set with 30 seconds at Level V, with a two minute Rest Interval (RI) at Level II before you commence the next set.

The Cool Down (CD) is at a low intensity, jogging (Level I-II) for five 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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Prior to using this plan, you should be able to run for greater than 60 minutes.

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