Friday Fartlek Run: Lap Fartleks

This session is a great way to develop steady pace running at a high intensity.

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.

You need a run route that either has a big loop that can be undulating to moderately hilly and a small loop that is close to being flat. The big loop should be between 800m and 2,000m long, with the small loop being between 400m and 800m long.

Lap Fartleks

  • 10min Warm Up Level II;
  • Run the big loop at Level IV, then run the small loop at Level II RI; Complete as many laps as possible in 40min
  • 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.

Finish the Warm Up at point where the two loops intersect.

Run the big loop at a Level IV intensity. When you return to the start point cut back the intensity to Level II and jog the small loop as a Rest Interval (RI). Repeat as many times as you can in 40 minutes. You can either do one of two things at the 40 minute mark:

  1. Keep running to complete the loop that you are currently on; or
  2. Commence the Cool Down immediately.

Neither option is wrong, and you can repeat this session regularly (weekly, fortnightly or monthly) and compare your progress. How much further do you get compared to the previous time?

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

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a workout I published 12 months ago:

Friday Fartlek Run: 400’s

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.

Leave a Reply

Your email address will not be published. Required fields are marked *