Run Session

Friday Fartlek Run – 10km for Half Marathon Success

If you go into an event with a realistic goal pace or realistic finishing time that is based on your performance in training you are very likely to achieve it. This session is great for confirming how realistic your goal half marathon pace will be and is perfect for including into your training four to eight weeks out from your event.

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 in the March 2009 edition of the Australian Runner’s World.

10km for Half Marathon Success

  • 3km WU Level II;
  • 10km Level III;
  • 3km Level IV;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) at Level II for three kilometers (approximately two miles).

Increase your pace to Level III (goal half marathon pace) for ten kilometres.

Finish with a further three kilometres at Level IV. If you are able to run faster for this three kilometre rep you should be able to achieve your goal half marathon time.

The Cool Down (CD) is at a low intensity, jogging (Level II) for 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 12 weeks before your Half Marathon, this plan progresses through phases to build you to your peak performance. Each week contains three run sessions and a stretching session. You will build up to 2 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).

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Prior to using this plan, you should be able to run for 1½ hours. 

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.

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