New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
This week’s run workout is courtesy of Olympian and coach Ryan Bolton, a former collegiate runner-turned-pro triathlete who now works with athletes who range from beginner to elite. Excerpted from The Triathlete Guide to Sprint and Olympic Triathlon Racing, this VO2 max fartlek running workout is ideal for mixing a little speed into what’s likely a “holding pattern” in terms of your season and training. This is also a great session for those who are running on a home treadmill.
This is an excellent way to prevent your fitness from plateauing and your routine from becoming stagnant while still working toward the beginning of your season. Be sure to heed the efforts in this workout from start to finish in order not to wear yourself out too prematurely, allowing you to increase your VO2 max without falling into too much physical debt. Remember, the goal here is to stay at a pace that you could increase two “notches” faster if you had to. Stay controlled, and you’ll not only hit the goal of the workout, but also stay in a healthy zone.
It’s important to take a day or two of running and cycling rest after this session, and have an easier day before. When performing this VO2 max fartlek, remember that the “off” intervals should still be at a fairly decent pace – not too slow.
RELATED: 6 Swim, Bike, and Run Workouts to Boost Your VO2 Max
VO2 max fartlek
Warm-up
5–10 min Rate of Perceived Exertion (RPE) < 4, heart-rate zone Z1
5 min build to RPE 5, HR zone Z3
5 min dynamic exercises or drills
6 × 60–75m strides at 80 percent of max speed effort, rest 90 sec between intervals
VO2 max fartlek main set
10 ×
(90 sec with RPE 8 or HR zone low Z5
90 sec RPE 5–6, HR zone Z3)
Cool-down
5 min easy jog
For more workouts like this, 16-week training plans for short-course athletes from beginner to advanced, and more in-depth run technique work, be sure to check out The Triathlete Guide to Sprint and Olympic Triathlon Racing.