Friday Fartlek: Stride Outs

This session is a great way to enhance your technique as well as speed and efficiency.

ETri Training NZach 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.

Stride Outs

  • 10min Warm Up Level II;
  • 6x 30sec Stride out, 4:30min Level 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 striding out for 30 seconds, then running at Level II for 4 minutes 30 seconds prior to repeating a total of six times. A stride out is a relaxed, fast, graceful run (not sprint) for the 30 seconds. It’s important that the stride outs are smooth and relaxed. Imagine yourself running with the likes of John Walker, Anne  or Peter Snell in their prime.

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

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

Friday Fartlek Session: Tom Rodgers’ Anaerobic Endurance 5 Session

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.


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