Hiruni Wijayaratne is Sri Lanka’s most decorated distance athlete. She has PBs of 4:30.89 for the mile, 16:17 for 5km, 33:55 for 10km, 74:07 for a half and 2:34:10 for a full marathon. This session develops speed on tired legs. This session is great for runners and triathletes especially those running a half marathon or longer.
View More Friday Fartlek Run: Hiruni Wijayaratne’s Pre-Marathon Speedwork
Showing your body race pace efforts is important for developing pacing control for your event. These intervals are great for developing your race speed for a half marathon or longer. This session is great for runners and triathletes especially those running a half marathon or longer.
View More Friday Fartlek Run: Matt Dixon’s 70.3 Run Intervals
Building your top end speed is important. The best way to do this is to ensure that you have a good rest between reps and can continue to run at that top end speed. This session is great for runners and triathletes especially those running 5-10km events.
View More Friday Fartlek Run: Culpepper’s Long Intervals #3
Combining a range of intensities within a single workout can challenge the body in ways where a pure Threshold or VO2 max run wont. Here is a way to combine both threshold and VO2 max pace within a single workout to challenge you more. This session is great for runners and triathletes especially those running up to half marathon.
View More Friday Fartlek Run: Phil Mosley’s Speedwork Run
Building your top end speed is important. The best way to do this is to ensure that you have a good rest between reps and can continue to run at that top end speed. This session is great for runners and triathletes especially those running 5-10km events.
View More Friday Fartlek Run: Culpepper’s Long Intervals #2
This session is challenging, I make no bones about that, but it will make you FASTER. This session is great for runners and triathletes especially those running up to half marathon.
View More Friday Fartlek Run: Deek’s Quarters
Building your top end speed is important. The best way to do this is to ensure that you have a good rest between reps and can continue to run at that top end speed. This session is great for runners and triathletes especially those running 5-10km events.
View More Friday Fartlek Run: Culpepper’s Long Intervals #1
This session will HURT, I make no bones about that, but it will also deliver great results, all packed into a 50 minute session. This session is great for runners and triathletes especially those running up to half marathon.
View More Friday Fartlek Run: Gregson Threshold
The ability to sustain a high pace is important, especially at the end of a half or full marathon (especially in an Ironman 70.3 or full Ironman). Getting familiar with that high pace can be achieved by having a substantial rest between reps. This session is great for runners and triathletes especially those doing a half marathon or longer.
View More Friday Fartlek Run: Athletic Brewing Pacing Ladder
Running repetitions at your Threshold pace with short rests is great for developing your threshold pace. (Makes sense doesn’t it? To get good at something, practice doing it). This session is great for runners and triathletes especially those training for an event between 5km & half marathon distance.
View More Friday Fartlek Run: run.nrg’s 400’s