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.
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 B
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.
View More Friday Fartlek Run: 15/10/5min Tempo Runs
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
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.
View More Friday Fartlek Run: The Tempo Sandwich
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.
View More 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.
View More Friday Fartlek Run: Phil Mosley’s Tempo Run D
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.
View More Friday Fartlek Session: Double Sisyphus Minus
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.
View More Friday Fartlek Run: Phil Mosley’s Tempo Run C
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.
View More Friday Fartlek Run: 3x 4min Hill Rep Run
🏃♀️🏃♂️ Project 2:00 – Smash Your Sub-2 Hour Half Marathon Goal!
Train smart. Run strong. Cross the finish line under 2 hours.