2x 14min then 2x 7min Threshold Run Intervals

Spending time running at your Threshold intensity will help develop your ability to sustain your speed. This is essential for 10km events and also very important for fast half marathons. This workout has you pushing your intensity with minimal rest.

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.

2x 14min then 2x 7min Threshold Run Intervals

• 10min WU Level II;
• 2x 14min Level IV, 5min Level II RI;
• 2x 7min Level IV, 3min Level II RI;
• 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 two sets.

The first set is made up of two reps running at Level IV for fourteen minutes, take a five minute Rest Interval (RI) at Level II after each rep.

Next up is a set of two, seven-minute reps at Level IV. Recover for three minutes at Level II after each rep.

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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Originally Published: https://www.coachray.nz/2024/11/29/friday-fartlek-run-2x-14min-then-2x-7min-threshold-run-intervals/