Thursday Training – 321 Progressive Fartlek

8 January 2020 - By Scott Darney

This weeks session is the 321 Fartlek which we will perform at the Eastways Industrial Estate 400m loop.

We will meet at the Leisure Centre at 7:30pm and then take a jog down to the industrial estate.

This is another progressive session where athletes will be asked to keep moving throughout each of the 2 x 14 minute efforts, which includes some hard efforts and some recovery jogging.

The session is as follows:

1 Eastways 400m lap at Goal Marathon Pace
2/3 lap at Half Marathon pace
1/3 lap at increased pace (sprint finish).
1 lap easy jogging recovery.

The advised paces are there for guidance only and you can amend if required to suit your level and current fitness or a particular race you might be training for – feel free to ask for further guidance on the night.

However, for those after a slightly tougher workout you can shift your paces up a notch and run your recovery at Goal Marathon pace but please let me know if you would like to attempt the tougher session.

This will be performed for a total of 14 minutes where we will have a 2 minutes standing recovery and then go again for another 14 minutes.

The below image is included for guidance.

Pacing is absolutely key and is the main purpose of the session. It is important to not go any quicker than your target paces.  The benefit is not to beast yourself it is to hit and hold desired pace on fatigued legs (more so in the second set).

I would also like to recommend that for this session you try and run your efforts by feel and only check your splits afterwards to see how you performed (for garmin users, turn auto lap off and lap each effort manually).  Running by feel doesn’t come naturally to everyone but it’s an incredibly useful skill when it comes to training for races.

Look forward to seeing you there.


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