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 runners often use 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.
Here is last week’s workout:
Friday Fartlek Run – Half Marathon Tempo Progression C
Half Marathon Tempo D
- 10min Level II WU;
- 30min Tempo Level III;
- 10min Level II CD;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
After the warm-up increase your intensity to Level III and hold that pace for 30 minutes.
The Cool Down (CD) is at a low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of 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 coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.
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Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run Session: 400’s to Enhance YOUR 5,000m Speed
For more great workouts see my eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from www.CoachRay.nz”. Use the workouts within the eBook to enhance your fitness.
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