Half Marathon Tempo Progression B

Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as your tolerance to (slightly) higher intensity. These sessions are perfect for those training for a half (or even a full marathon) or half ironman.

Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Over the next few weeks, I will post a sequence of Tempo Runs that you can include in your training over a period of weeks. Start with Session A and work through to H.

Here is last week's workout:

http://www.coachray.nz/2017/09/29/friday-fartlek-run-half-marathon-tempo-progressions/ 

Half Marathon Tempo B

• 15min Level II WU;
• 20min Tempo Level III;
• 15min Level II CD;
• 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II for 15 minutes.

After the warm-up increases your intensity to Level III and hold that pace for 20 minutes.

The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of fifteen minutes.

Finish with 10 minutes of stretching to assist with the recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.

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