Run Session

Friday Fartlek Run – Dave Scott’s LT Threshold Intervals #4

By running near your Lactate Threshold (LT) you will enhance your running economy. 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 by Dave Scott in the May 2002 issue of the now defunct insideTRIATHLON magazine.

This session builds on a workout from two weeks ago: https://wp.me/p6ApiZ-9OU

Dave Scott’s LT Threshold Intervals #1

  • 10min WU Level II;
  • 4x 1,000m Level IV, 45sec RI;
  • 4x 800m Level IV, 2min RI;
  • 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.

There are two main sets.

The first set is made up of four, 1,000m reps ran at Level IV. Aim to descend your repeat times, start with your first rep about eight seconds per kilometre (twelve seconds per mile) slower than your ten-kilometre pace. Build your pace each successive rep to the point where the fourth rep is run about five seconds per kilometre (eight seconds per mile) slower than your ten-kilometre pace. Take a 45-second Rest Interval (RI) after each rep. If you cannot hold the pace, take a slightly longer Rest Interval (RI)

The second set is made up of four, 800m reps ran at Level IV. Run this one to three seconds per kilometre (two to five seconds per mile) slower than the ten-kilometre pace. Take a two-minute Rest Interval (RI) after each rep. If you cannot hold the pace, take a slightly longer Rest Interval (RI)

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) files for this workout for FREE

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