This session was designed for runners and triathletes who are short on time and want to boost their speed and fitness.
View More Friday Fartlek Run: The Run Experience Intervals to Boost Your Speed!
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: Lisa’s 1km Reps
1 kilometre reps are a simple workout that can help both novices and elites.. This session is great for runners from half marathon runners, especially triathletes aiming for an Ironman 70.3.
View More Friday Fartlek Run: Lisa’s 1km Reps
Friday Fartlek Run – Scott Defilippis’ 70.3 Build Run B
This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running as short as 5km to develop tolerance to lactic acid.
View More Friday Fartlek Run – Scott Defilippis’ 70.3 Build Run B
Friday Fartlek Run – 4 sets 5x 30-20-10
This workout came from some research published in the Journal of Applied Physiology. The research showed that experienced runners improved their 5km time by 4% over 7 weeks. This session is great for runners from 5km to 10km, especially triathletes.
View More Friday Fartlek Run – 4 sets 5x 30-20-10
Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek C
This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running a half marathon through to a marathon to develop pace familiarity.
View More Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek C
Friday Fartlek Run: Meb’s 5km Session #3
Meb Keflezighi is a legendary runner. On top of his marathon success Meb has a 5,000m PB of 13:11.77. 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. This session is great for runners up to 5km, as well as triathletes.
View More Friday Fartlek Run: Meb’s 5km Session #3
Friday Fartlek Run: Scott Defilippis’ 70.3 Build Run A
This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running as short as 5km to develop tolerance to lactic acid.
View More Friday Fartlek Run: Scott Defilippis’ 70.3 Build Run A
Friday Fartlek Run: 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: Meb’s Marathon Session #2
Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek B
This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event, but will be of equal benefit for athletes running from 10km through to a marathon to develop tolerance to lactic acid.
View More Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek B
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.
View More Friday Fartlek Run: Meb’s Half Marathon Session #2