Coach Ray

Training for Excellence, with Excellent Training

Friday Fartlek

Friday Fartlek Run: VO2 Max 8x 2min

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: Special K’s – Cut Down K’s

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Friday Fartlek Run: Special K’s – Sit-n-Kicks 10km

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Friday Fartlek Run: Special K’s – Sit-n-Kicks 5km

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Friday Fartlek Run: Special K’s – Alternating K’s

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Friday Fartlek Run: Special K’s – Race Pace K’s

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runner’s and triathlete’s running 10km races. Doing it ~10 days prior to an important 10km as a great session.

Friday Fartlek Run: Special K’s – Race Pace 5ks

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runner’s and triathlete’s running 5km races. Doing it ~10 days prior to an important 5km as a great session.

Friday Fartlek Run: Special K’s – Cruise Ks

Doing 1km reps is very popular with Ironman triathletes and marathon runners to improve speed over the marathon distance. This is a perfect session for runner’s and triathlete’s running events up to the marathon distance or longer.

Friday Fartlek Run: 6x 1km

Doing 1km reps is very popular with Ironman triathletes and marathon runners to improve speed over the marathon distance. This is a perfect session for runners and triathletes running events up to the marathon distance or longer.

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