Fartlek Session

Friday Fartlek Run – Rise & Run 200’s

Running high-intensity running will enhance your VO2max, especially if given enough rest between reps. This is a perfect session for runners and triathletes running events up to half marathons but particularly for 5km & 10km runners.

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 comes from Shalane Flanagan and Elyse Kopecky‘s book Rise & Run.

Rise & Run 200’s

  • 2mile WU Level II;
  • 8x 200m Level V, 200m Level II RI;
  • 2mile CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) for two miles (3.2 kilometers) of easy jogging at Level II.

The Main Set involves running eight reps of 200m at Level V, with a 200m jog at Level II after each rep for your Rest Interval (RI).

The Cool Down (CD) is at a low intensity, jogging (Level II) for at least two miles (3.2 kilometers).

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

Get my 4-Week Running Speed Boost Training Plan with 25% off

4 weeks of training is all you need to do to smash your current 5km time significantly. This programme will guarantee your results and have you running faster.

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. 

Lasting 4 weeks long this programme can start anytime (the first workout will be on a Saturday) but the programme will be loaded to start the Monday prior to this workout). Each week includes 3 runs and a stretching session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

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Prior to using this plan, you should be able to run 5km non-stop and up to 60 minutes in longer sessions.

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.

NEW YORK TIMES BESTSELLER • A cookbook and training manual dedicated to helping you revamp your morning routine, from the authors of Run Fast. Cook Fast. Eat Slow.

NAMED ONE OF THE BEST COOKBOOKS OF THE YEAR BY THE WASHINGTON POST

Shalane Flanagan and Elyse Kopecky believe (and science confirms) that what you eat at the start of the day impacts everything: your mood, your work output, your cravings, your sleep, and even your long-term health. In Rise and Run, discover a better a.m. routine and nourish your entire day with more than 100 recipes for nutrient-dense breakfasts, recovery drinks, packable snacks, and best-of-all: twenty-four new Superhero Muffin recipes (both savory and sweet).

These veggie-forward recipes can also double as lunch or dinner. Think Savory Red Lentil Oatmeal, Tempeh Sausage, Brunch Power Salad, Pesto Zucchini Superhero Muffins, Everything Bagel Muffins, and homemade breads, biscuits, cookies, and bars. Every recipe includes make-ahead tips for busy families, and they are crafted with the ideal balance of protein, complex carbs, and healthy fats to keep you sustained. But Shalane and Elyse don’t just leave it there. Along with recipes, they share expert advice from trainers and pros, as well as morning rituals, intention-setting tools, predawn running tricks, and injury-prevention advice. And, to top it off, Rise and Run includes a fourteen-week marathon-training program designed by Shalane that will have you breaking personal bests.

This book will teach athletes how to spend more time chasing the sunrise—without sacrificing the most important meal of the day.

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