By the time you get to this point in the 8-week programme to a faster 10k, you are well and truly ready for this workout.
View More Friday Fartlek Run: 8 Weeks to a faster 10k: 3x 2 Miles
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: 8 Weeks to a Faster 10k: 20-24x 200m
Over the next 8 weeks, I will post a workout that when done in sequence will help you run a faster 10km. The key to success is to set a realistic 10km time that is challenging. Over the coming 8 weeks, we will look at a hypothetic goal time for a typical person trying to run 10km under 50min, 45min, 40min, or 35min. These sessions are best done on an athletic track.
View More Friday Fartlek: 8 Weeks to a Faster 10k: 20-24x 200m
Friday Fartlek – 8 Weeks to a faster 10k: 2x 2 Miles + 2x 1 Mile
This is the 5th week of the 8-week programme to make you faster over 10k.
View More Friday Fartlek – 8 Weeks to a faster 10k: 2x 2 Miles + 2x 1 Mile
Friday Fartlek – 8 Weeks to a faster 10k: 5km Time Trial
This workout continues the development to improve your 10k speed over 8 weeks. This is the fourth workout in this series (the first can be…
View More Friday Fartlek – 8 Weeks to a faster 10k: 5km Time Trial
Friday Fartlek – 8 Weeks to a faster 10k: 2 Mile + 4x 1 Mile
This session develops sustained speed and lactate tolerance.
View More Friday Fartlek – 8 Weeks to a faster 10k: 2 Mile + 4x 1 Mile
Friday Fartlek Run: 8 Weeks to a faster 10k: 10-12x 400m
This workout will develop your speed as well as your speed endurance.
View More Friday Fartlek Run: 8 Weeks to a faster 10k: 10-12x 400m
Friday Fartlek – 8 Weeks to a faster 10k: 6x 1mile
This is a challenging session that will develop your ability to push harder with each rep, as you get plenty of recoveries. The hard and fast reps will build your speed.
View More Friday Fartlek – 8 Weeks to a faster 10k: 6x 1mile
Friday Fartlek: 5x 1,000m + 4x 200m
Develop a strong finishing kick with this workout to outsprint your rivals. This session is perfect for conducting on a 400m athletic track.
View More Friday Fartlek: 5x 1,000m + 4x 200m8 Weeks to a Faster 10k: Initial Time Trial
Over the next 8 weeks I will post a workout that when done in sequence will help you run a faster 10km. The key to…
View More 8 Weeks to a Faster 10k: Initial Time Trial
Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m
This session is a great session to sharpen you up to run a fast 5km or 10km race. Perfectly placed 4-6 weeks prior to your event.
View More Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m