Category: Run Sessions

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.

Ironman 70.3 Training

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #5

Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event you will spend most of the event riding then running at Level III (about 90-94% Threshold Pace). This session is great for a taper week leading into an event. Even though this workout is designed for a half-Ironman athlete, runners especially those doing a marathon or longer can also benefit from it.

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10k Running Programme

8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)

This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.

View More 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
Ironman 70.3 Training

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #4

Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event you will spend most of the event riding then running at Level III (about 77-90% Functional Threshold Power). Even though this workout is designed for a half-Ironman athlete, runners especially those doing a marathon or longer can also benefit from it.

View More Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #4
Ironman 70.3 Training

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #3

Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event you will spend most of the event riding then running at Level III (about 77-90% Functional Threshold Power). Even though this workout is designed for a half-Ironman athlete, runners especially those doing a marathon or longer can also benefit from it.

View More Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #3
Half Marathon Training Plan

Tuesday Training Plan: 12 week Half Marathon Training Plan

These 12 week training plans will build your fitness as you prepare for your half marathon. Whether you want to complete your first half marathon or run it faster than previously, there are options available for you here.

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Ironman 70.3 Training

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #2

Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event you will spend most of the event riding then running at Level III (about 77-90% Functional Threshold Power). Even though this workout is designed for a half-Ironman athlete, runners especially those doing a marathon or longer can also benefit from it.

View More Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #2
Run Training

Tuesday Training Plan: 6 Week Return To Running Training Plan

Designed for runners who haven’t ran for a while and are wanting to get back their running fitness. Maybe you’ve taken time out from sport to start a family or focus on career or study; what ever the reason this programme will build your fitness back progressively to build your fitness into a position to commence structured training for another event.

View More Tuesday Training Plan: 6 Week Return To Running Training Plan
Half Ironman Training

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #1

Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event you will spend most of the event riding then running at Level III (about 77-90% Functional Threshold Power). Even though this workout is designed for a half-Ironman athlete, runners especially those doing a marathon or longer can also benefit from it.

View More Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #1
Run Fartlek

Friday Fartlek Run: Timed Ladder Workout

Speedwork is an important skill set for all runners, it can provide improvements in your VO2 Max and enhance your threshold running ability. This is a great session for all runners and triathletes especially those running events between 5km & half marathon but will also provide benefit to those doing a marathon distance too.

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Run Fartlek

Friday Fartlek Run: Track Ladder Workout

Speedwork is an important skill set for all runners, it can provide improvements in your VO2 Max and enhance your threshold running ability. This is a great session for all runners and triathletes especially those running events between 5km & half marathon but will also provide benefit to those doing a marathon distance too.

View More Friday Fartlek Run: Track Ladder Workout