Friday Fartlek Session: 2,000m Speed Split

This session is a great way to enhance your speed endurance and is great for 5km and 10km events.

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.

2,000m Speed Split

  • 10min Warm Up Level II;
  • 400m Level V; 400m Level II RI;
  • 300m Level V, 300m Level II RI;
  • 200m Level V; 200m Level II RI;
  • 100m Level V; 100m Level 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 10 minutes. This session can be done either on the road, trail or the track.

Today’s main set is based around running 2,000m alternating between faster and recovery based paces. Start off with 400m at your 5km (Level V) pace, then jog at Level II for another 400m. Do the same with 300m, 200m and then 100m.

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: Carpenter’s Perfect 20-Minute Workout

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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