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.

Fartlek

Friday Fartlek Run – The Run Experience Big Dog Workout

This is a perfect session for runners and triathletes running events between 10km through to Half Marathon and it can also be great to build fitness for those doing longer events too.

View More Friday Fartlek Run – The Run Experience Big Dog Workout
Fartlek Session

Friday Fartlek Run – Mona Fartlek Plus Plus

THIS IS A MISTAKE. Further to expanding on last week’s MISTAKE, rather than replacing a set, this version inserts an extra set.

Mona Fartlek has been around for years and was a regular workout in Steve Moneghetti’s programme. Whilst Warming Up this morning to do a Mona Fartlek session I did an Instragram Story and described the workout incorrectly, this workout here is the result, which I’ve called Mona Fartlek Plus….because it is a little bit more than a Mona Fartlek.

This is a perfect session for runners and triathletes running events between 5km through to Half Marathon and it can also be great to build fitness for those doing longer events too.

View More Friday Fartlek Run – Mona Fartlek Plus Plus
Fartlek Session

Friday Fartlek Run – Mona Fartlek Plus

THIS IS A MISTAKE. Mona Fartlek has been around for years and was a regular workout in Steve Moneghetti’s programme. Whilst Warming Up this morning to do a Mona Fartlek session I did an Instragram Story and described the workout incorrectly, this workout here is the result, which I’ve called Mona Fartlek Plus….because it is a little bit more than a Mona Fartlek.

View More Friday Fartlek Run – Mona Fartlek Plus
Fartlek Session

Friday Fartlek Run: Jeff Galloway’s Magic Mile

Running a fast mile 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: Jeff Galloway’s Magic Mile
Faster Cyclist

Thursday Training Plan: 28 Day Covid-19 Lock Down Challenge

With COVID-19 ensuring events get cancelled and we live in a new world where we are limited with what we can do. Here in New Zealand we are allowed to exercise in our local neighbourhood. I’ve set myself two goals over the coming weeks to improve my 5km time and also my FTP.

View More Thursday Training Plan: 28 Day Covid-19 Lock Down Challenge
Fartlek Run

Friday Fartlek Run: The Running Channel’s Sub-20min 5km Session C

Running at race pace provides a training stimulus that allows your body to get accustomed to that intensity. This is a perfect session for runners and triathletes running events between 5km & 10km.

View More Friday Fartlek Run: The Running Channel’s Sub-20min 5km Session C
Faster 5km

Friday Fartlek Run: The Running Channel’s Sub-20min 5km Session B

Running at race pace provides a training stimulus that allows your body to get accustomed to that intensity. This is a perfect session for runners and triathletes running events between 5km & 10km.

View More Friday Fartlek Run: The Running Channel’s Sub-20min 5km Session B
Run Fartlek

Friday Fartlek Run: The Running Channel’s Sub-20min 5km Session A

Running at race pace provides a training stimulus that allows your body to get accustomed to that intensity. This is a perfect session for runners and triathletes running events between 5km & 10km.

View More Friday Fartlek Run: The Running Channel’s Sub-20min 5km Session A
Fartlek Workout

Friday Fartlek Run: Marek’s Multi-Pace Session

Running at race pace provides a training stimulus that allows your body to get accustomed to that intensity. Marek does that in this session with a variety of paces to provide your body with a range of training stimuli. This is a perfect session for runners and triathletes running events up to and over the full Marathon in distance.

View More Friday Fartlek Run: Marek’s Multi-Pace Session