Friday Fartlek Run - Half Marathon Tempo Progression A - Coach Ray

Coach Ray

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Friday Fartlek Run – Half Marathon Tempo Progression A

Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as your tolerance to (slightly) higher intensity. These sessions are perfect for those training for a half (or even a full marathon) or half ironman.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Over the next few weeks I will post a sequence of Tempo Runs that you can include in your training over a period of weeks. Start with Session A and work through to H.

Half Marathon Tempo A

  • 15min Level II WU;
  • 12:30min Tempo Level III;
  • 15min Level II CD;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II for 15 minutes.

After the warm up increase your intensity to Level III and hold that pace for twelve and a half minutes.

The Cool Down (CD) is at a low intensity jogging (Level II) for a minimum of fifteen minutes.

Finish with 10 minutes stretching to assist with the recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

For more great workouts see my eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from”.  Use the workouts within the eBook to enhance your fitness.


  1. Hello Ray
    I found this site somewhere in the world of the internet. Very exciting!!
    I’m a fan of Lydiard and have read a lot of his material and other Lydiardcoaches points of view. Latest I got my hand on Ron Daws, and after a lot of injuries since I start running in the age of 49 and a first marathon in 3:37 in the age og 50, I have found a schedule with potential progress. I run only 50 km/week right now, with 1 fartlek session where the landscape deside moderate hillruns, 100-2000m intervals(aerobe), 3 restitution run, 2 moderate runs and a easy run. My pace is developing quite well and think I can find inspiration here for the perodization towards 5 km, and in 2-3 years, a marathon again. So thanks for this site i will dig in?
    Henrik Olsen, Denmark, Scandinavia


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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