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.
A half marathon requires both speed and endurance. Most people will run a half marathon a bit below their lactate threshold. Therefore longer reps at tempo effort will deliver a great training benefit. This is a perfect session for runners and triathletes running half marathon events.
View More Friday Fartlek Run: 5k Repeat Tempos
Have you built your fitness and got involved in running during COVID? These training plans will continue to build your fitness, setting you up to move onto a more specific plan.
View More Tuesday Training Plan: 6 Week Base Building Training Plan for Runners
Running a mile rep is long enough to tap into endurance and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run: 10k Predictor II
Running a mile rep is long enough to tap into endurance and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run: 10k Predictor
Running half mile reps not only gives you the physiological benefit of enhancing your VO2 Max, but it can also be a great way of predicting your 5km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run: 5k Predictor II
Running a fast kilometre reps not only gives you the physiological benefit of enhancing your VO2 Max, but it can also be a great way of predicting your 5km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run: 5k Predictor
This session develops your VO2 max and involves some intense running. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run – 7x 2:30/1:30/0:45 VO2 Max Intervals
This session develops your VO2 max and involves some intense running. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run – VO2 Max Intervals 6x 6min
This session develops your VO2 max and involves some intense running. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run – 3x 6min; 3x 4min VO2 Max Intervals
This is a perfect session for runners and triathletes running events between 10km through to the Marathon and longer.
View More Friday Fartlek Run – The Roller