Strength & Speed Fartlek

Workout - Strength & Speed Fartlek

• 10min @ 6'00''/km
• 4min @ 6'00''/km
• 3 lots of:
  • 1min @ 6'00''/km
  • 200m @ 6'30''/km
• 10 lots of:
  • 1min @ 4'30''/km
  • 1min @ 7'00''/km
• 10min @ 6'00''/km

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Intro: looking for the essentials from The QUICKEST Way To Get Faster at Running on The Run Experience? This breakdown covers the workout you can start this week. Watch the full video for the complete breakdown.

Key points:

• Building speed means training your body to perform hard while fatigued, managing discomfort at high heart rates.
• Burpees and jump squats are the foundation. They build hip snap and explosive power.
• A 4-minute plyo block combined with fartlek-style speed play locks in your gains.
• Box jumps and step-up variations build triple-extension strength.

Workout example:

1. 4-minute plyo circuit (repeat for 4 min total):
   • Burpee: 20 sec on, 10 sec rest.
   • Jump squat: 20 sec on, 10 sec rest.
   • Alternate until 4 min is up.
2. Hip-power box/step-up jumps: 3-5 rounds of 5-10 reps, with a 200-400 m easy jog between rounds.
3. Fartlek speed-play: on a familiar route, pick landmarks (stop signs, hills, etc.):
   • Run hard to the next landmark, then recover at an easy pace to the following one. Vary effort. 20-30 min total.

Closing note: try the 4-minute burpee/jump-squat circuit this week, add a few box-jump sets, and wrap up with a fartlek session. Use the Pacing app to dial in intervals and distances.

References

• The QUICKEST Way To Get Faster at Running - YouTube (YouTube Video)