Career training session: Fartlek

This Fartlek session designed by the magazine triathlete It shouldn't be too demanding for the legs, since the longer intervals are three minutes, but it will certainly help you increase the speed.

The session of less than 1 hour begins with a gentle heating of 15-20 minutes, to a relaxed and easy pace. Increase the pace and effort every 5 approximately minutes during warm-up, until now you are ready for rhythm changes.

During the pyramid training, the Perception of effort should be from 8 / 10.

If you see it necessary, throughout the training you can increase it, but the most important thing is to be aware of the rhythm in all the repetitions so the rhythm in the sections of 3 ′ must be equal to the one you carry in those of 1 '

The idea of ​​this session is to go from a slow run to a strong pace and then run again slowly. Make sure you do the recovery minute 1 Between each interval.

Fartlek Training Session

Training intensity: 8 / 10

Heating

• 15-20 minutes easy shooting

Main phase

Work in pyramid, with 1 soft minute recovery between intervals

• 1 'strong + 1' soft
• 1 'strong + 1' soft
• 2 'strong + 1' soft
• 2 'strong + 1' soft
• 3 'strong + 1' soft
• 3 'strong + 1' soft
• 2 'strong + 1' soft
• 2 'strong + 1' soft
• 1 'strong + 1' soft
• 1 'strong + 1' soft

Back to the calm

• 10 'easy run