Each week I will be posting the Friday Fartlek Run Sessions, most that you can do in under 60 minutes to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See the previous post about training intensity to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Pace Zone or Heart Rate Zone to work within if you are training with these tools.
Many runners believe they need to run every day to successfully complete a half marathon. In reality, three well-structured runs per week can be enough to build endurance, improve fitness, and reach the start line prepared. Learn why consistency, recovery, and quality sessions matter more than simply running more.
View More Why Three Runs Per Week Can Be Enough For A Half Marathon
Many runners feel strong during the first half of a marathon, but the real challenge begins after 30 kilometres. Learn why marathon training focuses on endurance, consistency, and patience, and discover how preparing for the final 12 kilometres can help you achieve a stronger finish on race day.
View More The Marathon Starts After 30 Kilometres
Already fit from CrossFit, netball, track and field, or another sport? Discover how to successfully transition into 5km, parkrun, and 10km running. Learn how to use your existing fitness, avoid common injury traps, build consistency, and create a foundation for long-term running success.
View More From Fit to Fast: How to Transition From Other Sports Into Running Events
Starting your half marathon too fast can feel great early—but it often leads to a painful final few kilometres. Learn why smart pacing matters, how to control the opening 5K, and what strong runners do differently to finish well instead of simply hanging on late in the race.
View More If Your Half Marathon Feels Easy at 3K… You’re Probably Going Too Fast
This parkrun Tune Up session features 3×5-minute threshold intervals designed to improve speed endurance, pacing control, and sustained running strength. Running at Level IV with controlled recoveries, this workout is ideal for parkrun runners, 5km athletes, and triathletes wanting to build stronger race fitness and improve their ability to hold pace.
View More Friday Fartlek Run: parkrun Tune Up 3x 5min Threshold
This Friday Fartlek Run features a 45-minute tempo effort designed to build aerobic endurance, pacing control, and race-day resilience. Running at Level III, this continuous session is ideal for runners and triathletes preparing for half marathon, marathon, and longer endurance events who want to develop sustained strength and confidence.
View More Friday Fartlek Run: 45min Tempo Run
This Friday Fartlek Run features 5×3-minute VO₂ max intervals designed to build speed, aerobic power, and high-intensity running strength. With controlled recoveries between reps, this session is ideal for parkrun, 5km and 10km runners, plus triathletes, looking to improve performance and sharpen their top-end fitness.
View More Friday Fartlek Run: parkrun Tune Up 5x 3min VO2 Max Run
This Friday Fartlek Run features a **40-minute tempo effort** designed to build aerobic strength and sustained pace control. Running at Level III, this continuous session is ideal for runners and triathletes preparing for half marathon, marathon, and longer events, helping develop endurance, rhythm, and race-day confidence.
View More Friday Fartlek Run: 40min Tempo Run
This Friday Fartlek Run features 3×2-minute VO₂ max intervals at Level V+, designed to boost speed and aerobic power. With short recoveries, this quick, focused session is ideal for 5km and 10km runners and triathletes looking to sharpen high-intensity performance and add quality without overloading their training week.
View More Friday Fartlek Run: parkrun Tune Up 3x 2min VO2 Max
This Friday Fartlek Run features a **35-minute tempo effort** designed to build aerobic strength and sustained pace control. Running at Level III, this continuous session is ideal for runners and triathletes preparing for 10km, half marathon, marathon, and longer events, helping develop endurance and race-day confidence.
View More Friday Fartlek Run: 35min Tempo Run