If you go into an event with a realistic goal pace or realistic finishing time that is based on your performance in training you are very likely to achieve it. This session is great for confirming how realistic your goal 5km pace will be and is perfect for including into your training four to eight weeks out from your event.Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
View More Friday Fartlek Run – Short Intervals for 5km Success
This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running as short as 5km to develop tolerance to lactic acid.
View More Friday Fartlek Run – Scott Defilippis’ 70.3 Hill Rep Run B
If you go into an event with a realistic goal pace or realistic finishing time that is based on your performance in training you are very likely to achieve it. This session is great for confirming how realistic your goal 10km pace will be and is perfect for including into your training four to eight weeks out from your event.
View More Friday Fartlek Run – Speed Endurance for 10km Success
This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running as short as 5km to develop tolerance to lactic acid.
View More Friday Fartlek Run – Scott Defilippis’ 70.3 Hill Rep Run A
If you go into an event with a realistic goal pace or realistic finishing time that is based on your performance in training you are very likely to achieve it. This session is great for confirming how realistic your goal half marathon pace will be and is perfect for including into your training four to eight weeks out from your event.
View More Friday Fartlek Run – 10km for Half Marathon Success
Short intense reps with an even shorter Rest Interval (RI) between reps are a great way to enhance your Threshold running. This session is great for runners from 10km to half marathon runners, including triathletes.
View More Friday Fartlek Run: David Cannon’s Progressive Run
This session was designed for runners and triathletes who are short on time and want to boost their speed and fitness.
View More Friday Fartlek Run: The Run Experience Intervals to Boost Your Speed!
1 kilometre reps are a simple workout that can help both novices and elites.. This session is great for runners from half marathon runners, especially triathletes aiming for an Ironman 70.3.
View More Friday Fartlek Run: Lisa’s 1km Reps
This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running as short as 5km to develop tolerance to lactic acid.
View More Friday Fartlek Run – Scott Defilippis’ 70.3 Build Run B
This workout came from some research published in the Journal of Applied Physiology. The research showed that experienced runners improved their 5km time by 4% over 7 weeks. This session is great for runners from 5km to 10km, especially triathletes.
View More Friday Fartlek Run – 4 sets 5x 30-20-10