Friday Fartlek Run: 5x 1,200m VO2 Max

This is a great session to enhance your VO2 Max and make you a faster runner. It’s a great session to include about 8 weeks prior to a half marathon or 10k race.

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.

5x 1,200m VO2 Max

  • 10min Warm Up Level II;
  • 5x 1,200m Level V, 2:30min 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 five reps of 1,200m at Level V (about the pace you would run for a 5km). Between each rep take a Rest Interval by continuing to jog at Level II for two and a half minutes.

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.

This workout and other great sessions can be found in Pete Pfitzinger & Scott Douglas’ book Advanced Marathoning.


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 www.qwik.kiwiray@qwikkiwi.com 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 www.CoachRay.nz”.  Use the workouts within the eBook to enhance your fitness.

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