Coach Ray

Training for Excellence, with Excellent Training

Run Sessions

Friday Fartlek Run: Special K’s – Sit-n-Kicks 10km

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Friday Fartlek Run: Special K’s – Sit-n-Kicks 5km

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Friday Fartlek Run: Special K’s – Alternating K’s

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Friday Fartlek Run: Special K’s – Race Pace K’s

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runner’s and triathlete’s running 10km races. Doing it ~10 days prior to an important 10km as a great session.

Friday Fartlek Run: Special K’s – Race Pace 5ks

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runner’s and triathlete’s running 5km races. Doing it ~10 days prior to an important 5km as a great session.

Friday Fartlek Run: Special K’s – Cruise Ks

Doing 1km reps is very popular with Ironman triathletes and marathon runners to improve speed over the marathon distance. This is a perfect session for runner’s and triathlete’s running events up to the marathon distance or longer.

Friday Fartlek Run: 6x 1km

Doing 1km reps is very popular with Ironman triathletes and marathon runners to improve speed over the marathon distance. This is a perfect session for runners and triathletes running events up to the marathon distance or longer.

Friday Fartlek Run: Frank’s Fartlek

Spending time running at both VO2 Max intensity & Threshold intensity will help develop your ability to run longer at these intensity. This is a perfect session for runners and triathletes running events up to 10km in distance.

Friday Fartlek Run: Neha’s Fartlek

Spending time running at VO2 Max intensity will help develop your ability to run longer at this intensity. This is a perfect for runners and triathletes running events up to 10km in distance.

Friday Fartlek Run: George’s Fartlek

Spending time running at VO2 Max intensity will help develop your ability to run longer at this intensity. Despite the very short rest in this session, you will qwikly accumulate ten minutes running at VO2 Max pace. It is perfect for runners and triathletes running events up to 10km in distance.

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