Ironman 70.3 Training

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #4

Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event you will spend most of the event riding then running at Level III (about 90-94% Threshold Pace). Even though this workout is designed for a half-Ironman athlete, runners especially those doing a marathon or longer can also benefit from it.

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 weeks workout comes from an Article by Gale Bernhardt in the May 2001 issue of Triathlete Magazine.

It is an advancement on last weeks workout:

Gale Bernhardt’s Half Ironman Run Intervals #4

  • 10min WU Level II;
  • 3-4x 6min level III, 2min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy jogging at Level II.

The main set is made up of three or four reps of running at Level III for six minutes. Take two minutes jogging at Level II between reps for 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 stretching to assist with the recovery.

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.

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

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