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.

Running with Power

Run with Power: How to See Your Fitness with Power

More watts equals better fitness, right? Most people believe the above statement to be true. The higher the numbers you get to see on your…

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Friday Fartlek Run: 4x 5min Threshold Runs

Boost your running performance with this Friday Fartlek session: 4x 5-minute Threshold runs designed to improve your 5km and 10km pace. Follow the structured warm-up, Level IV intervals, and cool-down to build speed and endurance. Download the free Garmin and Zwift files to complete this workout anywhere.

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Friday Fartlek Run: 4x 4min Hill Reps

This session is a great way to increase your VO2 max. By repeatedly running at a high intensity within this workout you will become a fitter, faster runner.

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Run Session

Friday Fartlek Run: 4-3-2-1 Threshold

This session is a great way to increase your lactate threshold. By accumulating 20 minutes at or near your lactate threshold within this workout you will become a fitter, faster runner.

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Run Intervals

Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 4

This session is a great way to increase your lactate threshold. Use this session and the workouts published in the month of March to prepare yourself…

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Run Intervals

Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 3

This session is a great way to improve your VO2 Max. Use this session and the workouts published in the month of March to prepare yourself for…

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Run Intervals

Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 2

This session is a great way to increase your lactate threshold. Use this session and the workouts published in the month of March to prepare yourself…

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Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 1

This session is a great way to improve your VO2 Max. Use this session and the workouts in the next three weeks to prepare yourself for some more focused speed work as you prepare for your race.

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