Friday Fartlek Run: 6x 2min, 2min RI

This session is a great way to develop your speed without having to go to an athletics track.

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 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.

6x 2min, 2min RITri Training NZ

  • 10min Warm Up Level II;
  • 6x 2min Level V, 2min Level I-II 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 for ten minutes. This session can be done either on the road, trail or the track.

Run for two minutes as hard as you can (Level II), then jog for two minutes at Level I-II. Repeat this a total of six times.

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 Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwiray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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

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