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 – 8x 2min Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on…

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Run Fartlek

Friday Fartlek Run – 5x 3min Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on…

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Fartlek Workout

Friday Fartlek Run – 4x 3min Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on…

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Fartlek Workout

Friday Fartlek Run – Alternating VO2 400s

This is a hard VO2 Max workout that develops your ability to sustain your top-end race speed and enhances your ability to suffer. It is similar…

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Fartlek Session

Friday Fartlek Run – Alternating Threshold 400s

This is a hard threshold workout that develops your ability to sustain your threshold pace and enhance your ability to suffer. Perfect for all runners, as…

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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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