Fartlek Session

Friday Fartlek Run: Very Well Fit’s Pyramid Speed Workout

Building your top-end speed is great for developing your VO2 Max. This session is great for runners and triathletes running events up to Half marathons 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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

This session comes from an article on verywellfit.com you can read the full article here.

Very Well Fit’s Pyramid Speed Workout

  • 10min WU Level II;
  • 1min Level V, 1min Level I-II RI;
  • 2min Level V, 2min Level I-II RI;
  • 3min Level V, 2min Level I-II RI;
  • 4min Level V, 2min Level I-II RI;
  • 5min Level V, 2min Level I-II RI;
  • 4min Level V, 2min Level I-II RI;
  • 3min Level V, 2min Level I-II RI;
  • 2min Level V, 2min Level I-II RI;
  • 1min Level V;
  • 10min CD Level II;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady, but not over-consuming at Level II for ten minutes.

The main set in this workout is made up of ten reps. Each rep is done at Level V. The first rep is for a single minute, followed by a minute at Level I-II for your Rest Interval (RI). The second rep is two minutes long and is followed by a two-minute Rest Interval (RI) at Level I-II. Each rep continues to increase by one minute per rep until you’ve completed the five-minute rep. From here each rep descends by one minute back to one minute in duration. Each rep (except the first and last rep) is followed by a two-minute Rest Interval (RI) at Level I-II. After the last rep continues straight into the Cool Down (CD).

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.

If you would like further advice feel free to contact me.

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

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