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: Phil Mosley’s Hill Rep Run B

Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build up will see great dividends in the improvement of your running. This workout is great to include early in your build up to develop leg strength.

View More Friday Fartlek Run: Phil Mosley’s Hill Rep Run B

Tuesday Training Plan: Project 1:45 (10 week ½ Marathon Training Plan)

🌟 Project 1:45: Achieve Your Sub 1:45 Half Marathon Goal! 🏃‍♂️🏃‍♀️
Are you ready to conquer the half marathon in under 1:45? Project 1:45 is here to help you break barriers and achieve new personal bests. This intensive 10-week training plan is specifically designed for runners who are eager to push their limits and cross the finish line with a smile. 😊🏅

View More Tuesday Training Plan: Project 1:45 (10 week ½ Marathon Training Plan)

Friday Fartlek Run: 10x 20sec Stride Out Runs

This session is a great way to enhance your technique as well as speed and efficiency. All runners can benefit from this session including ultrarunners and triathletes as it’s a perfect recovery run.

View More Friday Fartlek Run: 10x 20sec Stride Out Runs

Friday Fartlek Run: Phil Mosley’s Hill Rep Run A

Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build up will see great dividends in the improvement of your running. This workout is great to include early in your build up to develop leg strength.

View More Friday Fartlek Run: Phil Mosley’s Hill Rep Run A
parkrun Faster 5km 12 week Challenge

Tuesday Training Plan: parkrun Faster 5km 12 week Challenge 4 runs per week for athletes comfortable running more than 50 minutes in duration (D412P)

🚀 parkrun Faster 5km 12-Week Challenge 🏃‍♀️🏃‍♂️🔥
Ready to smash your parkrun PB? If you’re already running a weekly parkrun and can comfortably complete a 50-minute long run, this 12-week structured training plan is designed to sharpen your speed, build endurance, and get you running your fastest 5km yet!

View More Tuesday Training Plan: parkrun Faster 5km 12 week Challenge 4 runs per week for athletes comfortable running more than 50 minutes in duration (D412P)

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 #2
10K Kickstart: A Structured Plan to Go from Beginner to Finisher

Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher

🏃‍♂️ 10K Kickstart: A Structured Plan to Go from Beginner to Finisher 🏅
Are you ready to run your first 10K but not sure where to start? 🚀 Whether you’re new to running or returning after a break, this 12-week plan will guide you from running 30 minutes to confidently completing 10K—all with just three runs per week!

View More Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher

Friday Fartlek Run: Modified Meb’s Marathon Session #1

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

Friday Fartlek Run: Garmin Recommended Tempo Run #5

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 #5
Run Strong – Build Strength for Faster, More Efficient Running (12 week - 3 gym sessions)

Tuesday Training Plan: Run Strong – Build Strength for Faster, More Efficient Running (12 week – 3 gym sessions)

🏃‍♀️ Run Strong – Build Strength for Faster, More Efficient Running 🏃‍♂️
Are you ready to take your running performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Run Strong 12-Week Program is your ultimate training partner.

View More Tuesday Training Plan: Run Strong – Build Strength for Faster, More Efficient Running (12 week – 3 gym sessions)