Two sessions to improve your running - a brutally effective fartlek and a finely balanced threshold progression
Feb 3, 2026
A brutal fartlek with descending durations for VO2 stimulus and active recoveries. A finely balanced threshold progression using 3K-2K-1K sets to build durability and race specificity. Practical guidance on strides and short hill sprints for speed and neuromuscular power. Advice on when running off the bike and how hilly to make endurance runs.
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Brutally Effective Descending Fartlek
Do the descending-duration fartlek: two rounds of 2:00/1:00, 2x1:30/1:00, 3x1:00/1:00, 4x0:30/0:30 with 5 min jog between rounds.
Run ons around 5k pace (e.g., 3:10–3:20/km for Mikael) and keep recoveries as easy jogs not plods.
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Threshold Progression: 3K–2K–1K Sets
Do two sets of 3k, 2k, 1k with short recoveries between reps and full recovery between sets to progress from sub-threshold to just-above threshold.
Use 3k slightly below LT2, 2k at LT2/threshold, and 1k a bit faster to build durability and race-specific fitness.
insights INSIGHT
Varying Pace Adds Unique Stimulus
Varying paces in running offers distinct physiological stimuli that steady-pace work doesn't provide.
Mikael notes cycling often supplies natural pace variation, so runners must programme it intentionally.
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A great fartlek and progressive threshold session to improve your running. Plus, the components that should be part of an effective run program, even though they’re not necessarily classified as “run sessions”.
Part of this episode is original content, and part of it is a preview of the full episode "Power Rankings - Our top-5 run sessions to improve triathlon running performance" (release date 5th of February 2026).
TOPICS COVERED IN THIS EPISODE:
Mikael’s favourite Fartlek run
Jack’s descending threshold session
Why and how to do strides and hill sprints
When is running off the bike a good idea? (Even though a lot of the time it isn’t a good idea, and it’s probably overused in triathlon)
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