This Friday Fartlek Run features 4×7-minute tempo efforts at an intensity just below threshold — controlled, sustainable, and highly effective for building aerobic strength. Ideal for runners and triathletes preparing for half marathons, marathons, and longer events, especially during early build phases or taper periods.
View More Friday Fartlek Run: 4x 7min Tempo Runs
This Friday Fartlek Run features 5×5-minute tempo efforts at an intensity just below threshold — strong, controlled, and sustainable. Ideal for runners and triathletes building towards half marathons, marathons, or longer events, this session develops aerobic strength without overreaching and fits perfectly into early build phases or taper periods.
View More Friday Fartlek Run: 5x 5min Tempo Runs
This Friday Fartlek Run features 4×6-minute tempo efforts at a comfortably hard intensity below threshold. A perfect endurance session for runners and triathletes building toward half and full marathons, or maintaining fitness during a taper.
View More Friday Fartlek Run: 4x 6min Tempo Runs
Christmas doesn’t have to mean losing fitness or starting the New Year behind. Learn how runners, triathletes, and cyclists can train smart through the festive period by prioritising what matters, using short quality sessions, protecting recovery, and staying flexible — so you arrive in January fit, fresh, and motivated.
View More Training Through Christmas: How to Stay Fit Without Missing the Festivities
Boost your running fitness with this Friday Fartlek Run session featuring 4×5-minute tempo intervals. Discover how to pace your tempo efforts, structure your warm-up and cool-down, and build strength for half-marathons, marathons, and beyond. Perfect for recreational runners and triathletes.
View More Friday Fartlek Run: 4x 5min Tempo Runs
Meb Keflezighi is a legendary runner. On top of his marathon success, Meb has a Marathon PB of 2:08:37 and was the silver medalist at the 2004 Athens Men’s Olympic Marathon. He was also the winner of the 2009 New York City Marathon and the 2014 Boston Marathon. This workout targets slightly faster than race pace to your body is exposed to and can develop. Although this session targets marathon events specifically, it is also of benefit for runners and triathletes preparing for events from half marathon distance and above.
View More Friday Fartlek Run: Modified Meb’s Marathon Session #2
Meb Keflezighi is a legendary runner. On top of his marathon success, Meb has a Marathon PB of 2:08:37 and was the silver medalist at the 2004 Athens Men’s Olympic Marathon. He was also the winner of the 2009 New York City Marathon and the 2014 Boston Marathon. This workout targets slightly faster than race pace to your body is exposed to and can develop. Although this session targets marathon events specifically, it is also of benefit for runners and triathletes preparing for events from half marathon distance and above.
View More Friday Fartlek Run: Modified Meb’s Marathon Session #1
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.
View More Friday Fartlek Run: Garmin Recommended Tempo Run #1
You will enhance your running economy by running near your Lactate Threshold (LT). This session is great for runners and triathletes running events up to Half marathons in the distance.
View More Friday Fartlek Run: Jack Daniels’ Marathon Threshold Workout
When you cross the finish line of your marathon, you will be smiling as you will have accomplished something very special.
Designed for Intermediate runners who are looking to complete a marathon faster than previously, the primary goal of this training plan is to prepare you to COMPETE in YOUR event.