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.

10k Training Plan

Tuesday Training Plan: Faster 5km 12 Week Training Plan

Last week I had the privilege to arrive in Wellington just prior to the weekly Waterfront 5km series. I was on a school holiday road-trip with my 9 year old daughter and our ferry was due to arrive at the scheduled start time. With an athlete competing in the event and keen to catch up with other friends at the event, although I wasn’t in a position to have a bit of a run as well. We turned up in time to see some scorching times with three runners coming in under 16 minutes!!! My PB is 16:20 and that was from about 25 years ago!!!!

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Fartlek Session

Friday Fartlek Run: The Running Channel’s 10k Interval Session B

Building your ability to sustain higher speeds gives a number of physiological benefits to you. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.

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Fartlek Workout

Friday Fartlek Run: The Running Channel’s 10k Interval Session A

This workout is a staple for many runners. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.

View More Friday Fartlek Run: The Running Channel’s 10k Interval Session A
Fartlek Session

Friday Fartlek Run: Short-Long-Short

Combining shorter more intense sections within a workout with longer more sustained sections can provide your body with a unique training stimulus from which to develop. This workout will enable you to develop these traits whether for distances up to half marathon or within triathlons of varying distances.

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Fartlek Session

Friday Fartlek Run: Pre Classic

Combining shorter more intense sections within a workout with longer more sustained sections can provide your body with a unique training stimulus from which to develop. This workout will enable you to develop these traits whether for distances up to half marathon or within triathlons of varying distances.

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Fartlek Session

Friday Fartlek Run: XC Simulator

Any Cross Country (XC) race will usually start hard and fast, and then finish the same way with plenty of guts and strength in the middle segment. This workout will enable you to develop these traits whether for Cross Country, road racing or triathlon.

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Fartlek Session

Friday Fartlek Run: Megan’s Fartlek

Megan say’s “Running at your top end speed & doing short, fast intervals is a great way to increase your oxygen uptake & kick on your fast twitch muscle fibers to increases your overall running performance making you a stronger, faster & more efficient at every running distance! The more efficient you can be, the less energy you use at any given pace! It helps you to better adapt to mental stress & fatigue!” This is a perfect session for runners and triathletes running events between 5km & 10km.

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Fartlek Session

Friday Fartlek Run: Finlay Fartlek

Hard and fast reps are always challenging and the less rest you get the quicker the session is over and done with. This is a perfect session for runners and triathletes running events between 5km & 10km.

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Friday Fartlek Run: Sweat Elite’s 10k Predictor C

Running 800m reps are 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: Sweat Elite’s 10k Predictor C