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.

Fartlek Run

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

View More Top 20 Run Workouts From Coach Ray eBook
RUN Session

Friday Fartlek Run: Holly’s 4x 1000 & 4x 400

Combining both threshold and VO2 max intensities in a single workout will build your finishing speed. This will pay dividends as you get towards the finish of your event. This session is great for runners and triathletes preparing for an event up to a half marathon in distance.

View More Friday Fartlek Run: Holly’s 4x 1000 & 4x 400
Fartlek Session

Garmin (.FIT) files for Top 10 Run Workouts From Coach Ray

Garmin (.FIT) files for Top 10 Run Workouts From Coach Ray
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package.
Grab all 10 workouts for only $17, now. The normal price for this will $37 so save yourself $20 now.

View More Garmin (.FIT) files for Top 10 Run Workouts From Coach Ray
Run Fartlek

Friday Fartlek Run: Hiruni Wijayaratne’s Pre-Marathon Speedwork

Hiruni Wijayaratne is Sri Lanka’s most decorated distance athlete. She has PBs of 4:30.89 for the mile, 16:17 for 5km, 33:55 for 10km, 74:07 for a half and 2:34:10 for a full marathon. This session develops speed on tired legs. This session is great for runners and triathletes especially those running a half marathon or longer.

View More Friday Fartlek Run: Hiruni Wijayaratne’s Pre-Marathon Speedwork
Fartlek Session

Friday Fartlek Run: Matt Dixon’s 70.3 Run Intervals

Showing your body race pace efforts is important for developing pacing control for your event. These intervals are great for developing your race speed for a half marathon or longer. This session is great for runners and triathletes especially those running a half marathon or longer.

View More Friday Fartlek Run: Matt Dixon’s 70.3 Run Intervals
Fartlek Session

Friday Fartlek Run: Culpepper’s Long Intervals #3

Building your top end speed is important. The best way to do this is to ensure that you have a good rest between reps and can continue to run at that top end speed. This session is great for runners and triathletes especially those running 5-10km events.

View More Friday Fartlek Run: Culpepper’s Long Intervals #3
Fartlek Session

Friday Fartlek Run: Phil Mosley’s Speedwork Run

Combining a range of intensities within a single workout can challenge the body in ways where a pure Threshold or VO2 max run wont. Here is a way to combine both threshold and VO2 max pace within a single workout to challenge you more. This session is great for runners and triathletes especially those running up to half marathon.

View More Friday Fartlek Run: Phil Mosley’s Speedwork Run
Fartlek Run

Friday Fartlek Run: Culpepper’s Long Intervals #2

Building your top end speed is important. The best way to do this is to ensure that you have a good rest between reps and can continue to run at that top end speed. This session is great for runners and triathletes especially those running 5-10km events.

View More Friday Fartlek Run: Culpepper’s Long Intervals #2
Marathon Training Plan

Thursday Training Plan – 18 week Queenstown Marathon & Half Marathon Training Plans

The Queentown full and half marathon is a great event held each year, this season on the 19th March. When you cross the finish line you will have achieved something special at this great event. This is one of the more scenic marathons around.
Programmes designed for either beginner or intermediate runners who are looking to complete either the half or the full marathon, these plans will help you achieve your goals.

View More Thursday Training Plan – 18 week Queenstown Marathon & Half Marathon Training Plans