Friday Fartlek: 4x 3min, 2min RI

This session is a great session to include about 5 days out from a major race whether that event is a 5km, 10km or a half marathon.

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.

4x 3 Min, 2 Min RI

  • 10min Warm Up Level II;
  • 4x 3 min Level V, 2 min RI Level I-II;
  • 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 for 10 minutes. This session can be done either on the road, trial or the track.

The main set involves four repetitions of three minutes at a very hard intensity, then recover for two minutes at a low intensity. There should be a big gulf between the intensity of the hard and recovery reps.

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.

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.

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If you enjoyed this workout, here is a similar session I published previously.

Friday Fartlek Run – Alternating VO2 400s

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