Friday Fartlek Run: Meb’s Half Marathon Session #2

Meb Keflezighi is a legendary runner. On top of his marathon success, Meb has a ½ Marathon PB of 1:01:00. This workout has a variety of speeds to build not only speed but also endurance, teaching the body to build pace throughout the workout and then repeat it after a short break. Although this session targets half marathon events specifically, it is also of benefit for runners and triathletes preparing for events up to the full marathon distance.

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.

This workout has come from Meb Keflezighi & Scott Douglas’ book Meb For Mortals: How to Run, Think, and Eat like a Champion Marathoner.

Meb’s Half Marathon Session #2

• 10min WU Level II;
• 3x
  • 3x 1,000m Level IV, 1:30-2:00 RI;
  • 3min RI between sets;
• 10min CD Level II;
• 10min Stretching

Start the workout with a Warm Up (WU) for a minimum of ten minutes of easy jogging at Level II.

The main set is made up of three sets, each set is made up of three reps (so a total of nine). Each rep is done at Level IV and is 1,000m in distance. After each rep within the set take a Rest Interval (RI) between a minute, thirty and two minutes long. At the end of each set take a three minute Rest Interval (RI).

a total of five to six, one-mile reps run all at Level III, with three to four minutes between for a Rest Interval (RI).

The Cool Down (CD) is at a low intensity, jogging (Level I-II) for a minimum of ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

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.

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Download the Garmin (.FIT) files for this workout for FREE

Get my 12 Week Half Marathon Training Plan with 25% off

When you cross the finish line of the Half Marathon, you will have accomplished something very special.

Designed for Intermediate runners who are looking to complete their half marathon event faster than previously, the primary goal of this training plan is to prepare you to COMPETE at YOUR event. 

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRON-distance finishes and my success coaching hundreds of runners and triathletes.

Starting 12 weeks before the your Half Marathon, this plan progresses through phases to build you to your peak performance. Each week contains three run sessions and a stretching session. You will build up to 2 hrs running in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

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Prior to using this plan, you should be able to run for 1½ hours. 

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing use the discount code “web25” to claim your 25% discount.

Train like Olympic marathoner and 2014 Boston Marathon winner Meb Keflezighi

With his historic win at the 2014 Boston Marathon, Meb Keflezighi cemented his legacy as one of the great champions of long-distance running. Runners everywhere wanted to know how someone two weeks away from his 39th birthday, who had only the 15th best time going into the race, could defeat the best field in Boston Marathon history and become the first American man to win the race in 31 years.

Meb For Mortals describes in unprecedented detail how three-time Olympian Keflezighi prepares to take on the best runners in the world. More importantly, the book shows everyday runners how to implement the training, nutritional, and mental principles that have guided them throughout their long career, which in addition to the 2014 Boston win includes an Olympic silver medal and the 2009 New York City Marathon title.