Spending time running at or near your threshold pace will develop your ability to sustain a fast past and also build your tolerance to lactic acid. This session is great for all runners and triathletes. 10km runners will benefit from this style of session as it simulates race effort. Longer distance runners even including ultra-runners will also benefit as your effort will build to this intensity on long sustained climbs. This particular session is designed for being used to maintain a level of intensity in a taper period. It can also utilised during the early part of a build up to introduce intensity into the training. This session was designed for one of my athletes Jess.
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 it is to work.
Jess’ Threshold Taper Run
- 10min Level II WU;
- 5x 3min Level IV, 1min Level II RI;
- 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 set is made up of five reps, running at Level IV for three-minutes. Take a one-minute Rest Interval (RI) jogging 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 & 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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