Fartlek Session

Friday Fartlek Run – Stryd’s Over the Limit A

Spending time running at a threshold is great for improving your ability to sustain a higher running pace and is of benefit to all runners. Although designed for use with a Stryd Power Meter this workout can also be effectively done without one.

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 week’s workout was inspired by a workout in the Workout of the Week video series by Stryd.

Stryd’s Over the Limit A

  • 10min WU Level I;
  • 3min Level IV;
  • 2min Level I RI;
  • 4-8x 20sec Level IV+ Strides, 40sec Level I RI;
  • 2min Level I;
  • 2x
    • 7min Level IV,
    • 3min Level IV+,
    • 5min Level I RI;
  • 15min CD Level II;
  • 10min Stretching

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

Continue the Warm Up (WU) with three minutes at Level IV, followed by a two-minute Rest Interval (RI) at Level I.

Next up is a set of between four and eight, strides for twenty seconds at Level IV+ with a 40-second Rest Interval (RI) at Level I.

The main set is made up of two reps. Each rep has three segments. The first segment is at Level IV for seven minutes, then increase the effort to Level IV+ for three minutes. The final segment is the Rest Interval (RI) of five minutes at Level I.

The Cool Down (CD) is at a low intensity, jogging (Level I) for fifteen 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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8 weeks long this programme can start anytime, this plan progresses through phases to build you to your peak performance. Each week includes 4 runs as well as a flexibility session. This programme includes a 10km time trial in the 9th week so you can see how much you have improved. Although not necessary, This programme is set up to use a running Power meter such as a Stryd to measure your intensity whilst running.

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Prior to using this plan, you should be able to run comfortably for 90 minutes.

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