Friday Fartlek Run: Simon Lessing’s Run Intervals B

Exposing your body to your Threshold running pace will develop efficiencies whilst running at this intensity. This session is a great workout to start that exposure, early in the season or as a taper session in the final week prior to an event.

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Friday Fartlek Run: 15/10/5min Tempo Runs

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.

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Simon Lessing's Run Intervals A

Friday Fartlek Run: Simon Lessing’s Run Intervals A

Exposing your body to your Threshold running pace will develop efficiencies whilst running at this intensity. This session is a great workout to start that exposure, early in the season or as a taper session in the final week prior to an event.

View More Friday Fartlek Run: Simon Lessing’s Run Intervals A

Friday Fartlek Run: The Tempo Sandwich

To race successfully having the ability to start fast, settle into a rhythm and then finish strong is crucial. A workout like this Tempo Sandwich provides all these elements and will help improve your efficiency for distances from 10km through to the marathon and longer.

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Friday Fartlek Run: 10/5min Tempo Runs

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.

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Friday Fartlek Run: Phil Mosley’s Tempo Run D

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.

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Friday Fartlek Session: Double Sisyphus Minus

This session is a great way to enhance your power and leg strength from running 5 km through to the half marathon. Sisyphus was a greedy and deceitful Greek king who got sentenced to roll a boulder up a hill, to then watch it roll back down before repeating again until eternity. This session is a bit like that, but it doesn’t go on to eternity.

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Friday Fartlek Run: Phil Mosley’s Tempo Run C

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.

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Friday Fartlek Run: 3x 4min Hill Rep Run

This session is a great way to increase your VO2 max. By repeatedly running at a high intensity within this workout you will become a fitter, faster runner.

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Project 2:00 - Your Roadmap to a Sub-2 Hour Half Marathon (20 week training plan)

Tuesday Training Plan: Project 2:00 – Your Roadmap to a Sub-2 Hour Half Marathon (20 week training plan)

🏃‍♀️🏃‍♂️ Project 2:00 – Smash Your Sub-2 Hour Half Marathon Goal!
Train smart. Run strong. Cross the finish line under 2 hours.

View More Tuesday Training Plan: Project 2:00 – Your Roadmap to a Sub-2 Hour Half Marathon (20 week training plan)