Run Session

Friday Fartlek Run – Meb’s Marathon Session #2

Meb Keflezighi is a legendary runner. On top of his marathon success, Meb has a Marathon PB of 2:08:37 and was the silver medalist at the 2004 Athens Men’s Olympic Marathon. He was also the winner of the 2009 New York City Marathon and the 2014 Boston Marathon. This workout targets slightly faster than the race pace your body is exposed to and can develop. Although this session targets marathon events specifically, it is also of benefit for runners and triathletes preparing for events from half marathon distance and above.

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.

This workout has come from Meb Keflezighi & Scott Douglas’ book Meb For Mortals: How to Run, Think, and Eat like a Champion Marathoner.

Meb’s Marathon Session #2

  • 10min WU Level II;
  • 2x
    • 1 mile Level III, 3min RI;
    • 1km Level IV, 2min RI;
    • 800m Level V, 1:30 RI;
    • 400m Level V+, 1:15 RI;
    • 4min RI Level I-II between sets;
  • 10min CD Level II;
  • 10min Stretching

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

The main set is made up of two sets.

Each set is made up of four reps.

The first rep is run at Level III for one mile, followed by a three-minute Rest Interval (RI).

The second rep is for a kilometre at Level IV, with a two-minute Rest Interval (RI).

The third rep is 800m at Level V, with a 90-second Rest Interval (RI).

The final rep is for only 400m but it is run at Level V+!!! Take a minute and fifteen seconds for a Rest Interval (RI) then go for a four-minute jog at Levels I-II between sets.

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.

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

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Starting 24 weeks before your event, this plan progresses through phases to build you to your peak performance. Each week contains three runs. You will build up to running 2 hrs in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

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Prior to using this plan, you should be able to run for 40 minutes. 

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When purchasing use the discount code “web25” to claim your 25% discount.

Trains like Olympic marathoner and 2014 Boston Marathon winner Meb Keflezighi

With his historic win at the 2014 Boston Marathon, Meb Keflezighi cemented his legacy as one of the great champions of long-distance running. Runners everywhere wanted to know how someone two weeks away from his 39th birthday, who had only the 15th best time going into the race, could defeat the best field in Boston Marathon history and become the first American man to win the race in 31 years.

Meb For Mortals describes in unprecedented detail how three-time Olympian Keflezighi prepares to take on the best runners in the world. More importantly, the book shows everyday runners how to implement the training, nutritional, and mental principles that have guided them throughout their long career, which in addition to the 2014 Boston win includes an Olympic silver medal and the 2009 New York City Marathon title.

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