Friday Fartlek Run: 800’s, 400’s, 100’s

This session is a great way to develop race speed and a strong finishing kick. It is best done on 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.

800’s, 400’s, 100’s

  • 10min Warm Up Level II;
  • 4x 800m Level IV, 400m Level II RI;
  • 4x 400m Level IV, 400m Level II RI;
  • 10x 100m Level V, 100m Level II RI;
  • 10min Cool Down Level 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.

Complete four 800m reps for the first set, run these at Level IV (about your 10km pace), between each rep jog at Level II for 400m as your Rest Interval.

The second set involves doing four 400m reps.  Like the 800’s these are run at Level IV.  Between each rep jog 400m at Level II for your Rest Interval (RI).

The final set involves ten reps of 100m all at Level V, with 100m jogging at Level II between reps as a Rest Interval (RI).

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 beginner and recreational athletes to achieve their sporting goals. He can be contacted at 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”.  Use the workouts within the eBook to enhance your fitness.

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