Run intervals – “Kenyan fartlek”

6-8x 1:00 @ 5k pace / 1:00 float
4x 2:00 @ 5-10k pace / 1:00 float
2x 3:00 @ 10k pace / 1:00 float

5k pace. If you don’t (most likely) have an actual 10k time, you can add +10-15 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:10-0:15 (for adjustment) = estimated 4:10-4:15km/h pace.

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace.

“Float” pace. The Float is a steady effort ( 0:30-0:45/km slower than your “Hard” pace) rather than a slow recovery jog. The first 10 seconds of the transition to float is hard, aim to keep your cadence. If your float pace starts to drop, you’re pushing the “hard” segments too much (back-off a little).

Overview.
The “Kenyan Fartlek” replaces passive rest with a steady float, forcing your body to clear lactate while maintaining a “respectable” pace. The challenge is not only to keep the intended paces on the “hard” segments but also during these floats.

Effort.
Hard segments: 8–9/10 effort. These range from 5k pace (1:00s) down to 10k (3:00s).
Float segments: 6/10 effort. This is a “Moderate” steady run, roughly 30-45 seconds per km slower than your hard pace. Never walk or stop.

Feel.
The transitions are the trick of this session. You will feel your heart rate and breathing go up during the hard efforts, but the real work happens in the first 15 seconds of the float as you fight the urge to slow down to a jog. You should feel “recovered enough” to start the next rep, but never fully fresh.

Adaptation.
Improve your lactate shuttling (the ability to recycle metabolic byproducts as fuel while running at a high aerobic output). Build running toughness and specific “speed endurance” by teaching the legs to keep turning over under cumulative fatigue.

Debrief. Take 2–3 minutes after the workout to reflect
– Did you maintain a steady float without dropping to a slow jog or walk?
– Did you successfully step down your pace as the intervals got longer (e.g., 5k pace for the 1:00s vs. 10k pace for the 3:00s)?
– How did your posture hold up during the final 3:00 segments when the fatigue was highest?
– Did you overcook the 1:00 sprints, making the following floats impossible to manage?
– What adjustment would help you stay more consistent next time?

Clean + Front squat + Jerk

7 to 10 x 1+2+1 @ 68+%1RM CnJ, Go every 1:30-2:00

– Each set is 1 Clean (squat, of course) + 2 Front squat + 1 jerk (anyhow)
– Start @ 68%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

Hip thrust

4 x 10 @ RPE 7-8 (2-3 RIR), rest 2:00-3:00 between sets

Korkeilta pukeilta
2x2x51
2x2x58
2x1x65
2x1x70

AMRAP 40

400m Run / 500m Row /1000m Bike
40 Box Step-Ups 24"/20"
60 Medball Deadlifts 20/14p

AMRAP 5

Run 800m / Bike 2000m
Remaining Time :
15 Hang Snatch 20/15kg
15 Push-Ups

Rest 3:00

AMRAP 5

Run 400m / Bike 1000m
Remaining Time :
15 Thrusters 35/25kg
15 Bar Over Burpees

Rest 3:00

AMRAP 5

Run 800m / Bike 2000m
Remaining Time :
15 Front Squats 42,5/30kg
15 Pull-Ups

Rest 3:00

AMRAP 5

Run 800m / Bike 2000m
15 Deadlift 60/42,5kg
15 Air Squats

Skills

Metcon amrap 20min
8 Boxin yli burpee
10 WB
12/15 Cal
1min tauko

3x Emom8

Emom8
Min1: 6 vauhtipunnerrus @tanko
Min2: 6+6 ask.kyykky @tanko niskassa
-2:00 lepo-
Emom8
Min1: 8 cal fillari
Min2: 8 punnerrus
-2:00 lepo-
Emom8:
Min1: 10 vuorojalka linkkari @kiekko
Min2: 10 oh vatsa @kiekko

Every 1 min for 30 mins (6 rounds)

Min1 : Machine, 200 m
Min2 : 15 Box Jumps, 60/50cm + max rep Push-ups,
Min3 : Double under 60reps / Single under 120 reps
Min4 : 15 Kettlebell Goblet Squats + max rep Kettlebell USA Swings @24/16kg
Min5: Rest

8 min guided skill: hand stand walk / hand stand
1-2x6-10 box pike shoulder taps / wall hs shoulder taps
1-2x4-6 box pike hs around the world / hsw to wall / partner hsw / free hsw

->valitse taitotasoosi sopivat harjoitteet.
box pike shoulder taps:

box pike around the world:

partner handstand walk w/stick:

EMOM 6
1.5-10m hsw or hsw with piruette halfway
2.45s erg @ easy

-> hsw->20-30s practice->hsw to wall->wall shoulder taps->20-30s wall hs/2-3 wall walks