400m or quarters is a great distance to run intervals to improve your VO2 max. Doing 500m reps this forces you to push just that little bit further. This is a perfect session for runners and triathletes running events up to and over the full Marathon in distance.
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 to work.
The Warm Up (WU) should be done at an intensity that is steady, but not overconsuming at Level II for fifteen minutes. Include four stride-outs prior to the main set.
A stride out is a relaxed, fast, graceful run (not sprint) for the 100m. It’s important that the stride-outs are smooth and relaxed. Imagine yourself running with the likes of John Walker, Anne Audain, or Peter Snell in their prime. Stride out for about 80m, then relax, walk around a bit, and then when you are ready repeat until you have completed four.
The Main Set is ten reps of 500m at Level V. If you are doing these on an athletic track that is a lap and a quarter. For the recovery, jog easily for about a minute at Level II. If you are at the athletics track, jog easily from the finish point across the track back to the start line (this will be about a minute if you truly do it easily).
The Cool Down (CD) is at a 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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