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Fartlek Training

The KJs run supervised Fartlek sessions every Tuesday during the year so why not come and join in?!

Fartlek is a Swedish word meanning 'speed play' and usually involves alternating quick/slow repeats of varying distances during a single session. A typical session could include 6-8 x laps of the lighthouse hill loop with a 90sec break in-between or maybe 8 x 2min reps with 90 sec breaks etc. The full program week by week is below, or click here for a PDF version.

We meet at Stuart Park carpark (opposite North Beach) at 5.00pm during day light savings and 4.30pm during standard time. ALL club members of ALL abilities over the age of 14 are most welcome.

Ekka's Tuesday Fartlek Sessions

09-Oct-07 Warm up 2 big laps of Stuart Pk. 20 x Pushups, run 100m. 20 x crunchies, run 100m. 20 x squats run 100m. 5min rest. Then running at 3km pace do 5 x 450m along bike path with jog back recovery. Jog to uphill loop adjacent to Pavillion. Run 8 loops. Slow jog back to Stuart Pk then do 6 x 30sec fast strides on grass. Walk back recovery. Jog 1 big loop of Park cool down. Aim for 3km pace in the 450s. i.e.  (9.30min 3km pace = 86 ) (10min pace = 90) (10.30 = 95) (11min pace = 1.39) (11.30min pace = 1.44) (12min pace = 1.48) (13min pace = 1.57) 
16-Oct-07 Jog to Lighthouse hill via Brewery. As soon as you get to the hill do 15 x Pushups, run uphill 50m. 15 x crunchies, run downhill 50m. 15 x squats run uphill 50m. walk around lighthouse back to the start. Run 25 times uphill around lighthouse hill -  jog to beach steps and run 10 loops - walk to Lang Park, fast relaxed stride 5 times with walk back recovery. Jog home. Aim for good form with strong back leg push off and powerfull arm action when doing hills and steps.
23-Oct-07 KJ Race at Puckys 5km X/Country  
30-Oct-07 Warm up via Brewery - 25 x Pushups, run 100m. 25 x crunchies, run 100m. 25 x squats run 100m. 5min rest. 8 x 630m loops with 70sec rest. Aim for 3km pace. (9.30min 3km pace = 2min ) (10min = 2min 6) (11min = 2.18) (11.30min = 2.12) (12min = 2.31) (13min = 2.43)  Aim for 3km pace. (9.30min 3km pace = 2min ) (10min pace = 2min 6) (11min pace = 2.18) (11.30min pace = 2.25) (12min pace = 2.31) (13min pace = 2.43) 
06-Nov-07 KJ Race at Illawarra Yacht Club 5km Bike Path  
13-Nov-07 Warm up 2 laps S tuart Park. 25 x Pushups, run 100m. 25 x crunchies, run 100m. 25 x squats run 100m. 1 x 500m - jog over bridge.  1 x 400 - 200 jog. 1 x 300 - 100 jog. 1 x 200 jog to lights. Turn and do 1 x 400 - 200 jog. 1 x 300 - 100 jog. 1 x 200 -  jog to solar light. 1 x 500. 1 lap of Park cool down. Aim to do each rep slightly faster ie 500 @ 3km pace, 400 @ 1500 pace, 300 @ 800 pace, 200 @ 400 pace. 
20-Nov-07 KJ Race at Albion Park 5km X/Country  
27-Nov-07 Warm up 2 big laps of Stuart Pk. 20 x Pushups, run 100m. 20 x crunchies, run 100m. 20 x squats run 100m. 5min rest. Then running at 3km pace do 5 x 450m along bike path with jog back recovery. Jog to uphill loop adjacent to Pavillion. Run 10 loops. Slow jog back to Stuart Pk then do 6 x 30sec fast strides on grass. Walk back recovery. Jog 1 big loop of Park cool down. Aim for 3km pace. (9.30min 3km pace = 95sec ) (10min pace = 1.40) (10.30 = 1.45) (11min pace = 1.50) (11.30min pace = 1.55) (12min pace = 2min) (13min pace = 2.10) 
04-Dec-07 Stuart Park Female 3km  
11-Dec-07 Jog to Lighthouse hill via Brewery. As soon as you get to the hill do 15 x Pushups, run uphill 50m. 15 x crunchies, run downhill 50m. 15 x squats run uphill 50m. walk around lighthouse back to the start. Run 25 times uphill around lighthouse hill -  jog to beach steps and run 10 loops - walk to Lang Park, fast relaxed stride 5 times with walk back recovery. Jog home. Aim for good form with strong back leg push off and powerfull arm action when doing hills and steps.
18-Dec-07 WEC 5km  
25-Dec-07 Xmas Morning Run Stuart Park 7.30am Approx 8-12km   
01-Jan-08 Hangover Handicap Mt Kembla 4 mile  
08-Jan-08 Warm up via Brewery - 25 x Pushups, run 100m. 25 x crunchies, run 100m. 25 x squats run 100m. 5min rest. 8 x 630m loops with 80sec rest. Aim for 3km pace. (9.30min 3km pace = 2min ) (10min = 2min 6) (11min = 2.18) (11.30min = 2.12) (12min = 2.31) (13min = 2.43)  Aim for 3km pace. (9.30min 3km pace = 2min ) (10min pace = 2min 6) (11min pace = 2.18) (11.30min pace = 2.25) (12min pace = 2.31) (13min pace = 2.43) 
15-Jan-08 Illawarra Yacht Club Bike Path 5km  
22-Jan-08 Warm up 2 laps S tuart Park. 25 x Pushups, run 100m. 25 x crunchies, run 100m. 25 x squats run 100m. 1 x 500m - jog over bridge.  1 x 400 - 200 jog. 1 x 300 - 100 jog. 1 x 200 jog to lights. Turn and do 1 x 400 - 200 jog. 1 x 300 - 100 jog. 1 x 200 -  jog to solar light. 1 x 500. 1 lap of Park cool down. Aim to do each rep slightly faster ie 500 @ 3km pace, 400 @ 1500 pace, 300 @ 800 pace, 200 @ 400 pace. 
29-Jan-08 West Dapto 5km C/Country  
05-Feb-08 Warm up 2 laps S tuart Park. 25 x Pushups, run 100m. 25 x crunchies, run 100m. 25 x squats run 100m. 1 x 500m - jog over bridge.  1 x 400 - 200 jog. 1 x 300 - 100 jog. 1 x 200 jog to lights. Turn and do 1 x 400 - 200 jog. 1 x 300 - 100 jog. 1 x 200 -  jog to solar light. 1 x 500. 1 lap of Park cool down. Aim to do each rep slightly faster ie 500 @ 3km pace, 400 @ 1500 pace, 300 @ 800 pace, 200 @ 400 pace. 
12-Feb-08 Port Kembla Beach Car Park Hill 60 5km  
26-Feb-08 Stuart Park 5km  


This page was last modified on Sunday, 7 October 2007.