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.

Xterra

Friday Fartlek Run: Lance Watson’s Xterra Hill Set C

Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.

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Progressive Run

Friday Fartlek Run: 1:10hr Progressive Run

Building your pace and intensity throughout a run will help you develop more efficient biochemical processes wot help clear and remove lactic acid. This run is great for runners and triathletes competing in 10km to half marathon distance events but is also beneficial for 5km and marathon runners as well.

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Fartlek

Friday Fartlek Run – Lance Watson’s Xterra Hill Set B

Running in hills develops leg strength and the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.

View More Friday Fartlek Run – Lance Watson’s Xterra Hill Set B
Fartlek

Friday Fartlek Run: 50min Progressive Run

Building your pace and intensity throughout a run will help you develop more efficient biochemical processes wot help clear and remove lactic acid. This run is great for runners and triathletes competing in 10km to half marathon distance events but is also beneficial for 5km and marathon runners as well.

View More Friday Fartlek Run: 50min Progressive Run
Fartlek

Friday Fartlek Run: Lance Watson’s Xterra Hill Set A

Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.

View More Friday Fartlek Run: Lance Watson’s Xterra Hill Set A
Fartlek

Friday Fartlek Run: ½ Watson Fartlek

This is a great session that will develop speed, lifting your threshold pace. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

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Fartlek

Friday Fartlek Run: Tempo Run #2

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.

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Fartlek

Friday Fartlek Run: Macca’s 4 Reps

This session is great for improving speed for runners aiming for an event between 5km and a half marathon (and even out to a marathon). It is perfect for road runners, trail runners, and triathletes alike.

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Top 10 Run Workouts of 2023

The most popular workouts on my website over 2023, where predominantly published before 2023. Only two articles were published this year (Double Neha’s Fartlek – which is an extension of a workout that was published in 2019; and Paul Huddle & Roch Frey’s Secret Ironman Run Workout for World Domination), and others were publish as far back as 2015 (Carpenter’s Perfect 20-Minute Workout) the year I first started publishing these workouts to make it easy for my athletes to follow along with. Since then I’ve published over 400 run workouts as part of my popular Friday Fartlek Run series, where each Friday I post a different run workout (Friday Fartlek is used as it makes a great illiteration, rather than sticking strictly to the traditional western interpretation of ‘fartlek’).

View More Top 10 Run Workouts of 2023
Fartlek

Friday Fartlek Run – Tempo Run #1

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. This is a key workout within the Project 1:50 training plan to help runners achieve the goal of running a ½ Marathon under 1:50hr.

View More Friday Fartlek Run – Tempo Run #1