Coach Ray

Training for Excellence, with Excellent Training

Fartek Run

Friday Fartlek Run: VO2 Max 10x 3min

The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Friday Fartlek Run: Steady Plus 90min

Race pace for events longer than half marathon distance for most athletes aren’t run at threshold pace but instead a touch lower with large portions of the event done at Level III. It’s important to expose the body to training at this level of intensity. This is a great workout for someone training for a half to full marathon (whether part of an Ironman or 70.3).

Friday Fartlek Run: Steady Plus 80min

Race pace for events longer than half marathon distance for most athletes aren’t run at threshold pace but instead a touch lower with large portions of the event done at Level III. It’s important to expose the body to training at this level of intensity. This is a great workout for someone training for a half to full marathon (whether part of an Ironman or 70.3).

Friday Fartlek Run: Steady Plus 75min

Race pace for events longer than half marathon distance for most athletes aren’t run at threshold pace but instead a touch lower with large portions of the event done at Level III. It’s important to expose the body to training at this level of intensity. This is a great workout for someone training for a half to full marathon (whether part of an Ironman or 70.3).

Friday Fartlek Run: Steady Plus 70min

Race pace for events longer than half marathon distance for most athletes aren’t run at threshold pace but instead a touch lower with large portions of the event done at Level III. It’s important to expose the body to training at this level of intensity. This is a great workout for someone training for a half to full marathon (whether part of an Ironman or 70.3).

Friday Fartlek Run: EKL’s 10K Race Pace Work

Building your VO2 Max will develop your faster running.. This session is great for runners and triathletes running events up to Half Marathon and by especially 5-10km events.

Friday Fartlek Run: Robby Andrews 8x 300m Hills

Building your VO2 Max and leg strength will develop your faster running.. This session is great for runners and triathletes running events up to Half Marathon and by especially 5-10km events.

Friday Fartlek Run: Kick It

Building your top end speed is a great for developing your VO2 Max. This session is great for runners and triathletes running events up to Half Marathon in distance.

Friday Fartlek Run: VO2 Max 12x 2min

Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Friday Fartlek Run – Double Mona Fartlek

This is the perfect session to include after a base building phase of training when you have already included speed work into your training. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

%d bloggers like this: