Friday Fartlek: 20x 1min

This session is a great way to enhance your speed endurance and is great for 10km & half marathon runners.

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 this 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.

20x 1min

  • 10min Warm Up Level II;
  • 20x 1min Level V, 1min 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, trail or the track.

The main set involves running at Level V for 60 seconds, before cutting the pace back to Level II for 60 seconds as your Rest Interval and continuing to repeat until you have done 20 reps. Level V will be about the same pace you can maintain for a 5km race or slightly quicker.

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

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If you enjoyed this workout, here is a workout I published 6 months ago:

Friday Fartlek – 8 Weeks to a faster 10k: 10-12x 400m

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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