Develop a strong finishing kick with this workout to outsprint your rivals. This session is perfect for conducting on a 400m athletic track.
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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.
8 Weeks to a Faster 10k: Initial Time Trial
Over the next 8 weeks I will post a workout that when done in sequence will help you run a faster 10km. The key to…
View More 8 Weeks to a Faster 10k: Initial Time Trial
Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m
This session is a great session to sharpen you up to run a fast 5km or 10km race. Perfectly placed 4-6 weeks prior to your event.
View More Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m
Friday Fartlek Run: Moller’s 2-Milers
This session provides you with a great Tempo run and was a favourite of Lorraine Moller’s. I remember being inspired by her as I watched her run…
View More Friday Fartlek Run: Moller’s 2-MilersAsk Coach Ray
If you have a question you would like Coach Ray to answer then fill in the form below. Coach Ray is the Head Coach & Director of…
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Friday Fartlek Run: Yasso 800’s
This session provides you with a great speed work session that will benefit you whether you are training for a 5km or a marathon. It can…
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Friday Fartlek Run: 2,000m/1,600m/1,200m/800m/400m
This session is great at developing your ability to sustain a maximal effort.
View More Friday Fartlek Run: 2,000m/1,600m/1,200m/800m/400m
Friday Fartlek Run: Ross Creek Intervals
In this session, I did a number of times when I was living in Dunedin and running the fastest I have ever run (sub 34…
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Friday Fartlek Run: Mona Fartlek
This session provides you with a regular and consistent recovery period after each easily attainable effort period. It can be done on the athletics track, the road,…
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Friday Fartlek Run: 400’s
This session will develop your ability to run faster through increased tolerance to lactate acid and increased leg turnover. It is a very popular speed work…
View More Friday Fartlek Run: 400’s