Exposing your body to a range of running paces and intensities prepares you for events when the intensity can be quite high but you need to sustain that pace. This session is great for building your overall fitness and gives you a great exposure to a range of intensities repeatedly.
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.
The inspiration for today’s workouts come from a Beginner’s Guide to Triathlon published by Triathlon Plus and was free with Issue 42 in the Summer of 2012. These sessions come from Ralph Hydes and Paul Ryman.
Triathlon Plus Multi-Pace Run
- 10min WU Level II;
- 7x
- 3min Level II;
- 2min Level IV;
- 1min Level V;
- 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 seven reps. Start with three minutes at Level II, then increase your pace to Level IV for two minutes, before increasing your pace again for a further minute to Level V. Repeat for a total of seven times.
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) and Zwift (.ZWO) files for this workout for FREE
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