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 – 3 sets 5x 30-20-10
Julian Goater used this session as a key sharpening workout in the final lead up to major events. He would conduct the session 10 days out from the race. He used it prior to setting his 1,500m PB of 3:42 in 1982 and also winning the AAA 10,000m championship the same year. This session is great for runners from 5km to half and full marathon, as well as triathletes.
View More Friday Fartlek Run – Goater’s Killer Session
This interval session is great for developing speed with minimal recovery, really push the pace on this session and see what you can achieve (you might surprise yourself). This session is great for runners from 5km to half and full marathon, as well as triathletes.
View More Friday Fartlek Run – 5x 4min, 30sec RI
This interval session is great for developing speed with minimal recovery, really push the pace on this session and see what you can achieve (you might surprise yourself). This session is great for runners from 5km to half and full marathon, as well as triathletes.
View More Friday Fartlek Run: 5x 4min, 60sec RI
This interval session is great for developing speed with minimal recovery, really push the pace on this session and see what you can achieve (you might surprise yourself). This session is great for runners from 5km to half and full marathon, as well as triathletes.
View More Friday Fartlek Run – 5x 4min, 90sec RI
Stride Out Runs are a great way to expose an athlete to speed work, especially early in a build up as you continue to build your base fitness. These types of runs area great for developing neurological pathways for speed and setting a benchmark for further intensity to be built from. These sessions can be beneficial to all runners including marathoners and ultramarathoners.
View More Friday Fartlek Run – Stride Out Runs
On of my athletes, Jason works a very business job at the corporate level of his organisation, he also has a young family which includes a new baby. He doesn’t have much time to dedicate to training. I put this session together to challenge him. Due to the intensity and duration it’ll develop your VO2 Max.
View More Friday Fartlek Run – Jason’s 30min Intensity Run
When you’ve got limited time to train this workout is a great way to maximise your training with the time available. It contains some steady efforts and some higher intensity efforts to give some great fitness gains. Although designed for use with a Stryd Power Meter it can also be effectively done without one.
View More Friday Fartlek Run: Stryd’s Half Hour Hustle
Although this is a traditional speed session for 5k and 10k runners, there are benefits for those running marathon (as well as half marathon distance as well) as this session came from a marathon training plan. A session like this enhances your VO2 max and makes you a fitter runner ready to handle the higher intensities.
View More Friday Fartlek Run: Less is More 1,200’s III
Although this is a traditional speed session for 5k and 10k runners, there are benefits for those running marathon (as well as half marathon distance as well) as this session came from a marathon training plan. A session like this enhances your threshold running pace and makes you a fitter runner ready to handle the higher intensities.
View More Friday Fartlek Run: Less is More 1,600’s II