Chase Your Sub-20min 5km Dream! 
Ready to crush that 5km goal and break the 20-minute barrier? 
Our dedicated running plan will push your limits and get you there!
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: Garmin’s Recommended Threshold Run #6
This workout improves your ability to sustain high intensity efforts for longer. This session is great for runner’s of all abilities, and is particularly effective for 10km and half marathon runners and triathletes.
View More Friday Fartlek Run: Garmin’s Recommended Threshold Run #6
Friday Fartlek Run: Gareth’s Tempo Run A
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: Gareth’s Tempo Run A
Friday Fartlek Run: Garmin’s Recommended Threshold Run #5
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 #5
Friday Fartlek Run: Gareth’s Progressive Run
This session is great for breaking up a steady run and giving you exposure to a range of training paces. As the fatigue levels get greater in your legs, you need to push harder at higher intensities. However there is still sufficient rest after each rep. This session is great for runner’s of all abilities, and is particularly effective for 10km and half marathon runners and triathletes.
View More Friday Fartlek Run: Gareth’s Progressive Run
Tuesday Training Plan: Speed to the Finish: 16-Week Half Marathon Mastery
Speed to the Finish: 16-Week Half Marathon Mastery
Elevate Your Performance with Our Advanced Plan! 
Are you ready to shave minutes off your half marathon time? “Speed to the Finish: 16-Week Half Marathon Mastery” is designed for intermediate runners looking to push their limits and achieve their fastest race yet! If you’re already running for over 60 minutes in your workouts, this program will take your performance to the next level. 
Friday Fartlek Run: Garmin’s Recommended Threshold Run #4
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 #4
Friday Fartlek Run: 14min then 4x 7min Threshold Run Intervals
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
Tuesday Training Plan: 5 Weeks to a Faster 5k Training Plan (INTERMEDIATE 5week Plan) 22-26min 5k
Are you currently running a 5k in 22 to 26 minutes and want to push your limits? 
With my 5 Weeks to a Faster 5k program, you can unlock your speed potential and see real results—fast! On average, participants improve their 5k times by 2 minutes and 51 seconds (a 7.5% improvement! 
), with some runners smashing their personal bests by over 5 minutes! Imagine crossing that finish line with a new PR and more confidence in your running abilities. 
Friday Fartlek Run: Garmin’s Recommended Threshold Run #3
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