Workouts and Drills

Group Fartlek

Almost every post I read on Fartlek running starts with “Fartlek is Swedish for Speed Play”, so that’s where we’ll start. Fartlek is, normally, a set of variable length self-paced intervals with variable length self-paced rest, i.e., depending on how you feel you run quick for a bit, then slow for a bit and repeatContinue reading “Group Fartlek”

800’s With a Hard Start

It is well established that psychology plays a significant role in running performance[1] and this workout, whilst having VO2 Max enhancement benefits, is mainly aimed at making an athlete comfortable with being uncomfortable. In order to do that we place high demands on the bodies’ aerobic and lactic systems at the beginning of the intervalContinue reading “800’s With a Hard Start”

Four By 1200

The literature suggests that interval running has a small but measurable benefit over and above continuous intensity running when it comes to eliciting improvements in VO2 Max – not only that but continuous intensity running around a track would be utterly tedious. In order to build VO2 Max it seems there is little evidence thatContinue reading “Four By 1200”

Tabata-Style Workouts

In the late 1990’s Izumi Tabata et al. ran a series of experiments to see the effect of short duration high intensity intervals with very short rest periods; the results were dramatic and showed an extremely time efficient way to increase VO2 Max. The original protocol from the experiment was for athletes to do 7-8Continue reading “Tabata-Style Workouts”


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