Run Session

Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek C

This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running a half marathon through to a marathon to develop pace familiarity.

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 an article by Scott Defilippis in the September 2015 issue of Triathlete Magazine.

Scott Defilippis’ 70.3 Fartlek C

  • 15min WU Level II;
  • 15x 3min Level III, 1min Level II RI;
  • 15min CD Level II;
  • 10min Stretching

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

The main set is made up of fifteen reps at Level III for three minutes each. You only get a one-minute Rest Interval (RI) at Level II between each rep.

The Cool Down (CD) is at a low intensity, jogging (Level I-II) for sixteen 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 coachray@coachray.nz and 021 348 729.

Share this post so your friends can benefit as well.

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

Price: $ 0.00

Get my 12 Week Half Marathon Training Plan with 25% off

When you cross the finish line of your Half Marathon, having run faster than you have in recent events you will have accomplished something very special.

Designed for Intermediate runners who are looking to run the Half Marathon faster, the primary goal of this training plan is to prepare you to COMPLETE your Half Marathon FASTER than before. 

Starting 24 weeks before your Half Marathon (this plan can be started any time and is reusable), this plan progresses through phases to build you to your peak performance. Each week typically contains 3x runs and a flexibility session. You will build up to 2:00 hrs running in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

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

Prior to using this plan, you should be able to run for 90min consistently.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

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

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.