Friday Fartlek: Progressive Run

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

Merry Christmas. I trust you have already got out the door to train prior to opening presents.

Each week I will be posting the Friday Fartlek Run Sessions (and Christmas is no exception) 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 a 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.

Progressive Run

  • 10min Warm Up Level II;
  • 10min Level II;
  • 10min Level III;
  • 10min Level IV;
  • 5min Level V
  • 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 ten minutes. This session can be done either on the road, trail or the track.

The main set involves continuing to run for another ten minutes at Level II (if you use the McGregor & Fitzgerald Pace Zone Intensity system, this is PZ3). Increase to Level III (or PZ4) for another ten minutes, then ten minutes at Level IV (PZ6) before finally progressing to Level V (or PZ8) for five minutes.

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 Run: 5x 800m

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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