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.
This workout is a staple for many runners. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.
View More Friday Fartlek Run: The Running Channel’s 10k Interval Session A
Combining shorter more intense sections within a workout with longer more sustained sections can provide your body with a unique training stimulus from which to develop. This workout will enable you to develop these traits whether for distances up to half marathon or within triathlons of varying distances.
View More Friday Fartlek Run: Short-Long-Short
Combining shorter more intense sections within a workout with longer more sustained sections can provide your body with a unique training stimulus from which to develop. This workout will enable you to develop these traits whether for distances up to half marathon or within triathlons of varying distances.
View More Friday Fartlek Run: Pre Classic
Any Cross Country (XC) race will usually start hard and fast, and then finish the same way with plenty of guts and strength in the middle segment. This workout will enable you to develop these traits whether for Cross Country, road racing or triathlon.
View More Friday Fartlek Run: XC Simulator
Megan say’s “Running at your top end speed & doing short, fast intervals is a great way to increase your oxygen uptake & kick on your fast twitch muscle fibers to increases your overall running performance making you a stronger, faster & more efficient at every running distance! The more efficient you can be, the less energy you use at any given pace! It helps you to better adapt to mental stress & fatigue!” This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run: Megan’s Fartlek
Hard and fast reps are always challenging. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run: JP’s 300’s
Hard and fast reps are always challenging and the less rest you get the quicker the session is over and done with. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run: Finlay Fartlek
Running 800m reps are long enough to tap into endurance and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
View More Friday Fartlek Run: Sweat Elite’s 10k Predictor C
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
Running high intensity hill reps will to tax your VO2 Max, if you allow yourself enough recovery as a result this will really bring about a big jump in your top end speed. This is a perfect session for runners and triathletes running events up to half marathon but also provide benefits for athletes doing longer events.
View More Friday Fartlek Run: Jacqui’s Urban Fit 20/30/45 Hill Reps