Fartlek

Friday Fartlek Run: ½ Watson Fartlek

This is a great session that will develop speed, lifting your threshold pace. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

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.

Although I’m unfamiliar with the origins of Watson Fartlek, it is a staple example of fartlek in exercise physiology texts. This is a variation of the original workout for a reduction in volume by halving the number of reps.

½ Watson Fartlek

  • 10min Level II WU;
  • 4x 4min Level IV, 1min RI Level II;
  • 10min Level II CD;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.

The main body of the workout is made of four reps of four minutes at Level IV with only a one-minute Rest Interval (RI) at Level II.

The Cool Down (CD) is at 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 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) files for this workout for FREE

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