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: Jamie’s Tempo Run Session A
To run a fast 5km, you need to be able sustain effort as close to your VO2 max as possible. This session is great for developing both your VO2 Max and your ability to sustain your effort at it, due to the very short Rest Intervals (RIs) throughout this workout. Whether you are a runner or a triathlete, targeting 5km or something a bit longer, this workout will enhance your VO2 max and make you a faster runner across all distances.
View More Friday Fartlek Run: The Running Channel’s 5km PB Workout II
This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on hills).…
View More Friday Fartlek Run: 4x 5min Hill Reps
To run a fast 5km, you need to be able sustain effort as close to your VO2 max as possible. This session is great for developing both your VO2 Max and your ability to sustain your effort at it, due to the very short Rest Intervals (RIs) throughout this workout. Whether you are a runner or a triathlete, targeting 5km or something a bit longer, this workout will enhance your VO2 max and make you a faster runner across all distances.
View More Friday Fartlek Run: The Running Channel’s 5km PB Workout I
Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but runners and triathlete running distances up to 10km will benefit the most.
View More Friday Fartlek Run: 8x 1min VO2 Max Runs
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 Short Hill Reps B
Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but runners and triathletes running distances up to 10km will benefit the most.
View More Friday Fartlek Run – 6x 1min VO2 Max Runs
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 Short Hill Reps A
Race pace for events longer than half marathon distance for most athletes aren’t run at threshold pace but instead a touch lower with large portions of the event done at Level III. It’s important to expose the body to training at this level of intensity. This is a great workout for someone training for a half to a full marathon (whether part of an Ironman or 70.3).
View More Friday Fartlek Run: Steady Plus 45min
Race pace for events longer than half marathon distance for most athletes aren’t run at threshold pace but instead a touch lower with large portions of the event done at Level III. It’s important to expose the body to training at this level of intensity. This is a great workout for someone training for a half to a full marathon (whether part of an Ironman or 70.3).
View More Friday Fartlek Run: Steady Plus 35min