Spending time running at the threshold 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 5 to 10km events, off-road (especially when training for an Xterra event).
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 Jimmy Archer from DirtTRI Coaching in an old issue of Triathlete Magazine.
Jimmy Archer’s Xterra Intervals A
- 14min WU Level II;
- 6x 4min Level IV, 2min Level II RI;
- 10min CD Level II;
- 10min Stretching
Do this session on a hilly course and off-road (if possible). If training by pace, then you will end up running below the prescribed pace on a hill, just ensure that the effort is the equivalent of what that pace would have been on the flat.
Start the workout with a warm-up (WU) for fourteen minutes of easy jogging at Level II.
The Main Set involves running six, four-minute reps at Level IV. Take a two-minute Rest Interval (RI) by continuing to run at Level II.
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 and 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) & Zwift (.ZWO) files for this workout for FREE
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