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.
Each week I will post the Friday Fartlek Run Sessions you can do to enhance your running. Fartlek is a Swedish term that runners often use, which means speed play. See a previous post about training intensity (levels) to know how hard to work.
This session comes from Jack Daniels’ iconic book on run training, Jack Daniels’ Running Formula.
Jack Daniels’ Marathon Threshold Workout
- 10min WU Level II;
- 8 miles Level III;
- 1 mile Level IV;
- 4miles Level III;
- 1 mile Level IV;
- 1 mile Level III;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over-consuming at Level II for ten minutes.
The main set comprises two one-mile reps run at Level IV. Before, the first rep spent eight miles running at Level III; after, the first rep spent four more miles running at Level III. And after the second rep, before the Cool Down (CD), run a further mile at Level III.
The Cool Down (CD) is at a low intensity, jogging (Level II) for at least ten 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 in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
Get my 12 Week Intermediate Marathon Training Plan with 25% off
When you cross the finish line of a Marathon, you will have accomplished something exceptional.
Designed for Intermediate runners looking to run a Marathon faster than they previously have. The primary goal of this training plan is to prepare you to COMPLETE YOUR event faster.
Starting 12 weeks before the Marathon, this plan progresses through phases to build you to peak performance. Each week contains three runs and a stretching session. There is ample time to include a strength and conditioning programme to optimise your fitness. I recommend using a heart rate monitor with a GPS watch (like a Garmin).
When purchasing, use the discount code “web25” to claim your 25% discount.
Before using this plan, you should be able to run for 90 minutes.
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.