Friday Fartlek Session: Changing Gears

Use this workout to enhance your running speed in a relaxed, informal speed-work session.

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.

Changing Gears

  • 10min Warm Up Level II;
  • 3x 3min Level III, 1min Level IV, 30sec 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.

For today’s main set complete three reps. Start each rep with three minutes of running at Level III, then change gears and lift your pace to Level IV for 60 seconds and then change gears again up to Level V.

The cool down is at a low intensity, jogging for a minimum of ten 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 coachray@coachray.nz 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: 16x 200m + 2,000m

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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