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. Head to the full video for the complete breakdown.
Key Points:
- Building speed means training your body to perform hard while fatigued—essentially managing discomfort at elevated heart rates.
- Burpees and jump squats are the foundation here—they develop hip snap and explosive power.
- A focused 4-minute plyo block combined with fartlek-style speed play locks in your gains.
- Box jumps and step-up variations build triple-extension strength, which translates to better mechanics.
Workout Example:
- 4‑minute plyo circuit (repeat for 4 min total):
- Burpee – 20 sec on, 10 sec rest
- Jump squat – 20 sec on, 10 sec rest
- Continue alternating until 4 min is up.
- Hip‑power box/step‑up jumps – 3‑5 rounds of 5‑10 reps, with a 200‑400 m easy jog between rounds.
- Fartlek speed‑play – on a familiar route, pick landmarks (stop signs, hills, etc.) and:
- Run hard to the next landmark, then recover at an easy pace to the following one. Vary effort each segment; aim for 20‑30 min total.
Closing Note: Test the 4‑minute burpee/jump‑squat circuit this week, throw in a few box‑jump sets, and wrap up with a fartlek session. Use your Pacing app to dial in the intervals and distances based on your current fitness level—the template stays consistent while the specifics scale with you. Go faster, stay strong, and have fun out there.
References
- The QUICKEST Way To Get Faster at Running - YouTube (YouTube Video)