Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as your tolerance to (slightly) higher intensity. These sessions are perfect for those training for a half (or even a full marathon) or half ironman.
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
Over the next few weeks, I will post a sequence of Tempo Runs that you can include in your training over a period of weeks. Start with Session A and work through to H.
Here is last week’s workout:
Friday Fartlek Run – Half Marathon Tempo Progression A
Half Marathon Tempo B
- 15min Level II WU;
- 20min Tempo Level III;
- 15min Level II CD;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II for 15 minutes.
After the warm-up increases your intensity to Level III and hold that pace for 20 minutes.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of fifteen minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run: Gaudette’s Mile Reps
For more great workouts see my eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from www.CoachRay.nz”. Use the workouts within the eBook to enhance your fitness.