Tag: Friday Fartlek Run

Top 10 Run Workouts of 2023

The most popular workouts on my website over 2023, where predominantly published before 2023. Only two articles were published this year (Double Neha’s Fartlek – which is an extension of a workout that was published in 2019; and Paul Huddle & Roch Frey’s Secret Ironman Run Workout for World Domination), and others were publish as far back as 2015 (Carpenter’s Perfect 20-Minute Workout) the year I first started publishing these workouts to make it easy for my athletes to follow along with. Since then I’ve published over 400 run workouts as part of my popular Friday Fartlek Run series, where each Friday I post a different run workout (Friday Fartlek is used as it makes a great illiteration, rather than sticking strictly to the traditional western interpretation of ‘fartlek’).

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Fartlek

Friday Fartlek Run – Goater’s Hill Sequence D

Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.

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Run Session

Friday Fartlek Run – Garmin Recommended Tempo Run #2

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.

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Run Session

Friday Fartlek Run – Oska Baynes Intervals

Spending time running at VO2 Max intensity will help develop your ability to run longer at this intensity. This is a perfect session for runners and triathletes running events up to half marathon in distance. In fact, Oska Baynes used this session 13 weeks out from placing second at the Christchurch Half Marathon in a time of 1:05:03!!!!

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Run Session

Friday Fartlek Run – Matt Fitzgerald’s VO2 Progression I

Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but runners and triathlete running distances up to 10km will benefit the most.

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Run Workout

Friday Fartlek Run – Matt Fitzgerald’s VO2 Progression G

Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but runners and triathlete running distances up to 10km will benefit the most.

View More Friday Fartlek Run – Matt Fitzgerald’s VO2 Progression G
Run Workout

Friday Fartlek Run – Matt Fitzgerald’s VO2 Progression F

Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but runners and triathlete running distances up to 10km will benefit the most.

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Run Session

Friday Fartlek Run – GTN’s Top 5km Workout Speed One

This is a great session to further develop your speed. Speed work is an important training session for all runners, as well as triathletes to make you faster. This session is perfect for runners and triathletes running up to 10km in distance.

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Fartlek Session

Friday Fartlek Run: Less is More 1,200’s III

Although this is a traditional speed session for 5k and 10k runners, there are benefits for those running marathon (as well as half marathon distance as well) as this session came from a marathon training plan. A session like this enhances your VO2 max and makes you a fitter runner ready to handle the higher intensities.

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Run Session

Friday Fartlek Run: Less is More 400’s III

Although this is a traditional speed session for 5k and 10k runners, there are benefits for those running marathon (as well as half marathon distance as well) as this session came from a marathon training plan. A session like this enhances your VO2 max and makes you a fitter runner ready to handle the higher intensities.

View More Friday Fartlek Run: Less is More 400’s III