Rock n Road Runners Thursday Intervals: Mona Fartlek

This is a 60 minute group run focused on building strength, stamina, power and speed through interval-based training.

This session is lead by fully-qualified run coaches Dan, Rik and/or George and entails a thorough warm up consisting of easy running, mobilisation work, dynamic stretching, drills and strides. This warm up also focuses on improving various aspects of run technique, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals. The coaches are on hand throughout to answer questions or help you tailor the session to suit your own ability.

The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry, you don’t need to know what all these things mean!)

These sessions are also individualised for each attendee as we regularly carry out 3k and 5k time trials for regular attendees (or use a recent race result) to ascertain paces for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining. Unsure? – Just ask the coach.

The first session is free and all subsequent sessions are £5, unless you are a member of the Rock n Road Runners run club. If you would like to join the club click here or email rocknroadrunnersclub@gmail.com for more info.

THIS WEEKS SESSION

Workout: Mona Fartlek
Goal: This session focuses on building speed endurance and improving your ability to recover while maintaining effort over time.

Warm-Up:
05-15 minutes easy jog, dynamic stretching and running drills (high knees, butt kicks, etc.), strides.

Main Set:
You’ll be alternating between hard efforts and recovery jogs with no stopping during the workout. The intensity should be controlled but hard on the fast intervals and an easy jog/fast walk during recovery.
2 x 90 seconds fast, 90 seconds easy jog recovery (or fast walk)
4 x 60 seconds fast, 60 seconds easy jog recovery (or fast walk)
4 x 30 seconds fast, 30 seconds easy jog recovery (or fast walk)
4 x 15 seconds fast, 15 seconds easy jog recovery (or fast walk)

Cooldown:
05-10 minutes easy jog

Pacing Tips:
Aim to run the fast sections at around 75-90% effort, focusing on maintaining good form.
The recovery jogs should be slow enough to catch your breath but keep moving.

Notes:
This workout is 20 minutes of continuous running, so make sure to stay mentally focused and control your effort throughout. It’s a great way to push your limits while training your body to recover faster between hard efforts

More info on the science behind this workout here.