Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m

tri coach nzThis session is a great session to sharpen you up to run a fast 5km or 10km race. Perfectly placed 4-6 weeks prior to your event.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See the previous post about training intensity (levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Pace Zone or Heart Rate Zone to work within if you are training with these tools.

6x 200m + 3x 1,000m + 3x 400m

  • 10min Warm Up Level II;
  • 6x 200m Level V, 200m jog Level I RI;
  • 3x 1,000m Level IV, 2min jog Level I RI;
  • 3x 400m Level V, 400m jog Level I RI;
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II. Run for a minimum of 10 minutes. This session is best conducted at an athletics track.

There are three main sets.

The first set involves six repetitions of 200m (half a lap) ran as hard and fast as you possibly can maintain, with a gentle jog around the remaining 200m back to your start location (if using a 400m track).

The second set involves three repetitions of 1,000m (two and a half laps) run at Level IV, then jog for 2 minutes making sure you are back to the start line in that time to commence the next rep.

The third set involves three 400m reps (one whole lap) ran as fast as you can go, with a 400m jog recovery prior to the next rep.

The cool down is at a low intensity, jogging for a minimum of 10 minutes.

Finish with 10 minutes stretching to assist with the recovery.


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 and 021 348 729. Make sure you sign up to my informative newsletter.

Share this post so your friends can benefit as well.

For more great workouts see my eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from”.  Use the workouts within the eBook to enhance your fitness.

Leave a Reply

Your email address will not be published. Required fields are marked *