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3.2.9.4.Sample fartlek training sessions for different sports and events
Unit - 3
3.2.9.4.Sample fartlek training sessions for different sports and eventsExample 1: Long Distance Events (10k, 5k, 3k, Cycling)
- Warm up with a steady jog for 10 minutes
- Run hard, above race pace for 4-5 minutes
- Jog slowly for 1 minute
- Repeat 6-8 times
- Cool down at a steady pace for 10 minutes
- Warm up with a steady jog for 10 minutes
- Run hard, above race pace for 3 minutes
- Jog slowly for 1 minute
- Repeat 6-8 times
- Cool down at a steady pace for 10 minutes
- Warm up with a steady jog for 10 minutes
- Run hard, above race pace for 75 seconds
- Jog for 150 seconds
- Run hard, above race pace for 60 seconds
- Jog for 120 seconds
- Repeat 3-4 times
- Cool down at a steady pace for 10 minutes
- Warm up with a steady jog for 10 minutes
- Jog for 60 seconds
- Run hard (3/4 pace) for 90 seconds
- Jog for 45 seconds
- Sprint for 10 seconds
- Jog for 30 seconds
- Run backwards for 30 seconds
- Walk for 30 seconds
- Run hard for 60 seconds
- Repeat 3-4 times
- Cool down at a steady pace for 10 minutes
Last modified: Wednesday, 29 June 2011, 10:13 AM