6x 3min VO2 Max Run

VO2 Max sessions are a great way to build your top end speed, with a short rest like this workout has you will also develop your short term tolerance to higher lactic acid levels. This session is great for athletes running 5km & 10km events, as well as sprint and Olympic distance triathletes.

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.

6x 3min VO2 Max Run

• 10min WU Level II;
• 6x 3min Level V, 90sec Level I RI;
• 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 six, three-minute reps run at Level V. Take a 90-second Rest Interval (RI) after each rep.

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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