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 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.

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10k Training Plan

Tuesday Training Plan: 8 Weeks to a Faster 10km RUNNING

This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.

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Fartlek

Friday Fartlek Run: Jacqui’s Urban Fit 20/30/45 Hill Reps

Running high intensity hill reps will to tax your VO2 Max, if you allow yourself enough recovery as a result this will really bring about a big jump in your top end speed. This is a perfect session for runners and triathletes running events up to half marathon but also provide benefits for athletes doing longer events.

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Fartlek Session

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

Running 1,000m reps are long enough to tap into endurance (especially with a short rest) 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.

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Run Session

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

Running 2km 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.

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Run Session

Friday Fartlek Run: RtT 800’s

Running reps of 800m are very popular for developing speed across all race distances from 5km through to the marathon. This is a perfect session for runners and triathletes running across all distances.

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Friday Fartlek Run: Eight, Four, Two

This session trains a range of speed and speed endurance by combining reps of three different distances. This is a perfect session for runners and triathletes running up to half marathon distance events.

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Run Fartlek

Friday Fartlek Run: 5k Repeat Tempos

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.

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