Fartek Run Archives - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartek Run

Friday Fartlek Run: McMillan Running Buildup Workout #4

Enhancing your VO2 max by running at a high intensity will pay dividends for your running. This is a great session for all runners and triathletes especially those running 5km & 10km events.

Friday Fartlek Run: McMillan Running Buildup Workout #3

Enhancing your VO2 max by running at a high intensity will pay dividends for your running. This is a great session for all runners and triathletes especially those running 5km & 10km events.

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.

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.

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.

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.

Friday Fartlek Run: 10k Predictor II

Running a mile rep is 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.

Friday Fartlek Run – The Run Experience Big Dog Workout

This is a perfect session for runners and triathletes running events between 10km through to Half Marathon and it can also be great to build fitness for those doing longer events too.

Friday Fartlek Run – Mona Fartlek Plus Plus

THIS IS A MISTAKE. Further to expanding on last week’s MISTAKE, rather than replacing a set, this version inserts an extra set.

Mona Fartlek has been around for years and was a regular workout in Steve Moneghetti’s programme. Whilst Warming Up this morning to do a Mona Fartlek session I did an Instragram Story and described the workout incorrectly, this workout here is the result, which I’ve called Mona Fartlek Plus….because it is a little bit more than a Mona Fartlek.

This is a perfect session for runners and triathletes running events between 5km through to Half Marathon and it can also be great to build fitness for those doing longer events too.

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