Fartlek Session

Friday Fartlek Run – Jack Daniels’ Marathon Threshold Workout

You will enhance your running economy by running near your Lactate Threshold (LT). This session is great for runners and triathletes running events up to Half marathons in the distance.

Each week I will post the Friday Fartlek Run Sessions you can do to enhance your running. Fartlek is a Swedish term that runners often use, which means speed play. See a previous post about training intensity (levels) to know how hard to work.

This session comes from Jack Daniels’ iconic book on run training, Jack Daniels’ Running Formula.

Jack Daniels’ Marathon Threshold Workout

  • 10min WU Level II;
  • 8 miles Level III;
  • 1 mile Level IV;
  • 4miles Level III;
  • 1 mile Level IV;
  • 1 mile Level III;
  • 10min CD Level II;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady but not over-consuming at Level II for ten minutes.

The main set comprises two one-mile reps run at Level IV. Before, the first rep spent eight miles running at Level III; after, the first rep spent four more miles running at Level III. And after the second rep, before the Cool Down (CD), run a further mile at Level III.

The Cool Down (CD) is at a low intensity, jogging (Level II) for at least ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

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 in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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

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