Including a range of running intensity into your training is a great way to build your fitness by boosting your top end speed and also developing your ability to hold a sustained intensity within a single workout. This workout is great for athletes running a 10km or a half marathon, whether as a stand alone event or as part of an Olympic distance triathlon or an Ironman 70.3.
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 this workout comes from a video on the Running Channel:
Tom’s Fartlek Session
- 10min WU Level II;
- 2 sets:
- 5min Level IV-, 60sec RI;
- 4min Level IV, 60sec RI;
- 3min Level IV+, 60sec RI;
- 2min Level V-, 60sec RI;
- 1min Level V+;
- 3min Level II between sets;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.
The main set is made up of two sets. Each set has five reps. The first rep is five minutes long and run at the bottom end of Level IV (Level IV-). Take a 60-second Rest Interval (RI) jogging at Level II for your Rest Interval (RI).
The next rep is only four minutes long and is run at Level IV. Take a 60-second Rest Interval (RI) jogging at Level II for your Rest Interval (RI).
The third rep is three minutes long and is ran at the higher end of Level IV (Level IV+). Again take a 60-second Rest Interval (RI) jogging at Level II for your Rest Interval (RI).
For the fourth rep increase the intensity again to the bottom end of Level V (Level V-) and run for two minutes. As with the other reps take a 60-second Rest Interval (RI) jogging at Level II for your Rest Interval (RI).
The final rep of each set is only a minute long and is ran at the top end of Level V (Level V+). Between sets take a three minute Rest Interval (RI) jogging at Level II. After the second set go straight ot he Cool Down (CD)
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 & 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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