Category: Run Sessions

Each week I will be posting the Friday Fartlek Run Sessions, most that you can do in under 60 minutes to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See the previous post about training intensity to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Pace Zone or Heart Rate Zone to work within if you are training with these tools.

Friday Fartlek Run: Garmin Recommended Tempo Run #3

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.A 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.

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Getting Started in RUNNING Training Plan (BEGINNER 4 weeks – Start Any Monday) 4 Weeks to 4km

Tuesday Training Plan: Getting Started in RUNNING Training Plan (BEGINNER 4 weeks – Start Any Monday) 4 Weeks to 4km

Transform Your Life with the “Getting Started in Running Training Plan”
Are you ready for a life-changing journey? Our program is perfect for absolute beginners with no prior running experience. Get fitter, healthier, and more energized.

View More Tuesday Training Plan: Getting Started in RUNNING Training Plan (BEGINNER 4 weeks – Start Any Monday) 4 Weeks to 4km

Friday Fartlek Run: Gareth’s Reverse Tempo Run B

Running at maximum intensity for about an hour will be done at or just below your threshold pace. When an event is longer than this your race pace will be further below threshold at Tempo pace. The best way to prepare the body to handle this intensity is to spend time running at it. This workout is great to include early in your build-up to expose the body to a slightly higher intensity.

View More Friday Fartlek Run: Gareth’s Reverse Tempo Run B

Friday Fartlek Run: Garmin Recommended Tempo Run #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
Speed to the Finish: 24-Week Half Marathon Mastery

Tuesday Training Plan: Speed to the Finish: 24-Week Half Marathon Mastery

Speed to the Finish: 24-Week Half Marathon Mastery 🏃‍♂️💨
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Are you ready to shave minutes off your half marathon time? “Speed to the Finish: 24-Week Half Marathon Mastery” is designed for intermediate runners looking to push their limits and achieve their fastest race yet! If you’re already running for over 90 minutes in your workouts, this program will take your performance to the next level. 🏃‍♀️🔥

View More Tuesday Training Plan: Speed to the Finish: 24-Week Half Marathon Mastery

Friday Fartlek Run: Gareth’s Reverse Tempo Run A

Running at maximum intensity for about an hour will be done at or just below your threshold pace. When an event is longer than this your race pace will be further below threshold at Tempo pace. The best way to prepare the body to handle this intensity is to spend time running at it. This workout is great to include early in your build-up to expose the body to a slightly higher intensity.

View More Friday Fartlek Run: Gareth’s Reverse Tempo Run A

Friday Fartlek Run: Run Threshold Tempo Builder by Tyler

Push your limits with this Threshold Tempo Builder workout, designed specifically for half marathon runners aiming to boost their Functional Threshold Pace (FTP). This workout includes a comprehensive warmup and cooldown, ensuring you are primed for the main set and recover well afterwards.

View More Friday Fartlek Run: Run Threshold Tempo Builder by Tyler

Friday Fartlek Run: 3x 14min Threshold Run Intervals

Spending time running at your Threshold intensity will help develop your ability to sustain your speed. This is essential for 10km events and also very important for fast half marathons. This workout has you pushing your intensity with minimal rest.

View More Friday Fartlek Run: 3x 14min Threshold Run Intervals

Friday Fartlek Run: Gareth’s Tempo Run D

Running at maximum intensity for about an hour will be done at or just below your threshold pace. When an event is longer than this your race pace will be further below threshold at Tempo pace. The best way to prepare the body to handle this intensity is to spend time running at it. This workout is great to include early in your build-up to expose the body to a slightly higher intensity.

View More Friday Fartlek Run: Gareth’s Tempo Run D

Friday Fartlek Run: 2x 14min then 2x 7min Threshold Run Intervals

Spending time running at your Threshold intensity will help develop your ability to sustain your speed. This is essential for 10km events and also very important for fast half marathons. This workout has you pushing your intensity with minimal rest.

View More Friday Fartlek Run: 2x 14min then 2x 7min Threshold Run Intervals