Having a fast finishing kick is a great skillset for all runners, and this session will help develop it. This session is great for runner’s of all abilities, and is particularly effective for 5km and 10km runners and triathletes.
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 is part of a series of workouts that Garmin have given as recommendations for my training on my Garmin Forerunner 970 watch.
Garmin Sprint Session
- 15min WU Level II;
- 3 sets of:
- 3x 15sec Level V+, 3min RI;
- 5min Level I RI between sets;
- 10min CD Level II;
- 10min Stretching
Start the workout with a warm-up (WU) for fifteen minutes of easy jogging at Level II.
The Main Set involves completing three sets of three sprints. The sprints are only fifteen-seconds long, do these as fast as you can. Walk or jog for three minutes between sprints and jog at Level I for five minutes between sets.
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.
Here is my data from doing the workout:
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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