Friday Fartlek Run: Mixed Intervals 300m/300m/600m/1,000m/600m/300m/300m

This is a great session to enhance your speed and I’ll often use it in the final lead up to a race for my athletes regardless of the distance. I use it along with last weeks and next weeks workouts to sharpen up the speed of my athletes prior to their BIG races.

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.

Do this session a week after Mixed Intervals 300m/600m/1000m/600m/300m to optimise your performance. The difference between the two workout is that this weeks workout has got a double rep of 300m to start and finish the session, giving you a greater training load and more time at your highest intensity.

Mixed Intervals 300m/300m/600m/1000m/600m/300m/300m

  • 10min Warm Up Level II;
  • 300m Level V, 400m Level II RI;
  • 300m Level V, 400m Level II RI;
  • 600m Level V, 400m Level II RI;
  • 1,000m Level V, 400m Level II RI
  • 600m Level V, 400m Level II RI;
  • 300m Level V, 400m Level II RI;
  • 300m Level V, 400m 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 seven reps of of varying distances at Level V (about the pace you would run for a 5km). The first two reps are for 300m, then the second is over 600m, then 1,000m before dropping the distance slightly to 600m and then the last two reps of 300m. Between each rep take a Rest Interval by continuing to jog at Level II for 400m.

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 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”. 

2 Replies to “Friday Fartlek Run: Mixed Intervals 300m/300m/600m/1,000m/600m/300m/300m”

  1. Thank you for the tip, Coach Ray! I’m glad I came across your blog since it is a great help in my sprint running training. I will definitely be sharing this to a friend of mine who’s about to run his first marathon! More power to you!

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