A half marathon requires both speed and endurance. Most people will run a half marathon a bit below their lactate threshold. Therefore longer reps at tempo effort will deliver a great training benefit. This is a perfect session for runners and triathletes running half marathon events.
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.
The inspiration for this post came from an article on Runner’s World that describes this as a great workout to predict your half marathon time (more about that after the workout). Read the original article here.
5k Repeat Tempos
- 10min WU Level II;
- 3x 5km Level III, 5min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy jogging at Level II.
The Main Set involves running three, five-kilometre reps at Level III, with a five minute jog between reps at Level II as your Rest Interval (RI).
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.
During the last rep, you should feel challenged but still in control. If that is the case this pace will be about right for your half marathon.
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 email@example.com and 021 348 729.
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If you enjoyed this workout, here is a similar session I published.
With COVID-19 putting us here in NZ into lockdown (but still able to exercise in our local neighbourhood) and events cancelled, my race plans have been put into disarray. For the next four weeks, I’m focusing on improving my 5km time. Monday will see me running a 5km and then 28 days of focused training.
Previously over a 4 week period I and an athlete I coach have just taken over 2 minutes each off our 5km times. Jamie has dropped nearly 3 minutes from 25:36 to 22:37 (12% improvement) and I have taken my 5km time from 23:20 to 21:09 (9% improvement). I’ve put together a package that will help runners of all abilities, run a faster 5km.
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