Fartlek Session

Friday Fartlek Run – Runner’s World 5km Threshold Miles

Spending time running at the threshold and above develops your ability to clear lactic acid qwikly. It also provides a good hard training stimulus in the final couple of weeks prior to a major race. This is a perfect session for runners and triathletes competing in 5km events.

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 an article by Laurel Leicht in the 2023 Issue 3 of Runner’s World.

Runner’s World 5km Threshold Miles

  • 10min WU Level II;
  • 3-4x 1mile Level IV-V, 3min Level I-II;
  • 10min CD Level II;
  • 10min Stretching

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

The Main Set involves running three or four reps of 1 mile. Start by running these reps at Level IV, ten to fifteen seconds per mile slower than your goal 5km race pace. Take a three minute Rest Interval (RI) by walking or very, light jogging for three minutes (Level I-II) after each rep. For the final rep, aim to run it at your goal 5km race pace.

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

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