Fartlek Run

Friday Fartlek Run: Linsey Corbin’s Go-To Kona Build Run

This session is a great way to increase your Threshold running pace. Lindsey Corbin uses a variation of this workout once she arrives in Kona each year, she runs this session out on the run course and goes through the infamous Energy Lab. This is a great workout for someone training for a half to a full marathon (whether part of an Ironman or 70.3).

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.

The inspiration for this workout came from Emma-Kate Lidbury’s article on Triathlete.com about Lindsey Corbin’s pre-Kona training. You can read the full article here.

Linsey Corbin’s Go-To Kona Build Run

  • 15min WU Level II;
  • 15min Level III;
  • 15min Level III-IV;
  • 15min Level IV;
  • 10min CD Level II;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for fifteen minutes.

The main set is made up of three reps running for 15 minutes at a time, each rep gets faster and faster with no rest between reps. Start off with the first 15-minute rep nice and smooth at Level III. Then increase the pace by 20 seconds per mile (12 seconds per kilometre) for the second rep. The third rep is run another 20 seconds per mile (12 seconds per kilometre) faster again.

The Cool Down (CD) is at 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.

Join over 2,884 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) files for this workout for FREE

Price: $ 0.00

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

I am launching a new coaching service in the coming weeks and am now offering Foundation Memberships at the lowest price that they will ever be offered. You will gain access to ALL my training plans. The Foundation Membership is only offered whilst I build the site out and get my training plans built into the site. Join now for only $47 and gain access to Training Plans for beginner and recreational athletes:

  • All distances of Triathlon (including both Ironman and Ironman 70.3);
  • Full and Half Marathon, 5km & 10km running events;
  • Century and 40km TT cycle events;
  • Mountain Biking events and tours;
  • Swim training plans;
  • Strength training; and
  • Getting started with both swimming and running.

If the programme you are after isn’t yet built into the site, let me know which one you are after and I will ensure that is the next plan built into the site for you.

Normally I charge US$350 for my coaching but you’ll get the advantage of

  • A dedicated training plan on Training Tilt (value $350)
  • Access to a fortnightly group coaching call (value $20 per call x2 = $40)
  • The event Training Bible (value $27 for each event plan)
  • Access to my popular Top 10 Healthy Recipes eBook ($17)
  • Access to a range of my popular eBooks (total value $76)
  • The dedicated Coach Ray / Qwik Kiwi Coaching support group (priceless)

That’s a total value of over $510, and you will only pay $67 per month, saving you over $443. All at no risk, if you don’t get faster in the first 30 days you get a full 100% money back guarantee.

This price will be grandfathered for you at a low price for as long as you remain a member.

Click here to join now:

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.