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.
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: 14min then 4x 7min Threshold Run Intervals
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View More Tuesday Training Plan: 5 Weeks to a Faster 5k Training Plan (INTERMEDIATE 5week Plan) 22-26min 5k
This workout is suggested to increase your high aerobic load. This session is great for runner’s of all abilities, and is particularly effective for 5km and 10km runners and triathletes
View More Friday Fartlek Run: Garmin’s Recommended Threshold Run #3
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: 6x 8min Threshold Run Intervals
This workout is suggested to increase your high aerobic load. This session is great for runner’s of all abilities, and is particularly effective for 5km and 10km runners and triathletes.
View More Friday Fartlek Run: Garmin’s Recommended Threshold Run #2
Boosting your VO2 Max will deliver improved race results in short distance events, and can also help to boost your threshold if times appropriately within your build up. This session is great for runner’s of all abilities, and is particularly effective for 5km and 10km runners and triathletes.
View More Friday Fartlek Run: Jess’ VO2 Progression B
This workout is suggested to build your high aerobic capacity threshold. This session is great for runner’s of all abilities, and is particularly effective for 5km and 10km runners and triathletes.
View More Friday Fartlek Run: Garmin’s Recommended Threshold Run #1
Boosting your VO2 Max will deliver improved race results in short distance events, and can also help to boost your threshold if times appropriately within your build up. This session is great for runner’s of all abilities, and is particularly effective for 5km and 10km runners and triathletes.
View More Friday Fartlek Run: Jess’ VO2 Progression A
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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: Jamie’s Tempo Run Session C