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 BCategory: 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.
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.
View More Friday Fartlek Run: 15/10/5min Tempo RunsFriday 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 AFriday 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.
View More Friday Fartlek Run: The Tempo SandwichFriday 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: 10/5min Tempo RunsFriday 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.
View More Friday Fartlek Run: Phil Mosley’s Tempo Run DFriday 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.
View More Friday Fartlek Session: Double Sisyphus MinusFriday 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.
View More Friday Fartlek Run: Phil Mosley’s Tempo Run CFriday 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.
View More Friday Fartlek Run: 3x 4min Hill Rep RunTuesday 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.