Friday Fartlek Run: Sev Special

This session is a great way to enhance your speed 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.

Sev Special

  • 10min Warm Up Level II;
  • 2-4x
    • 400m Level V, 1:30 RI;
    • 400m Level V, 1:30 RI;
    • 800m Level V, 3:00 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.

The main set for this workout involves completing two to four sets of three reps: two of 400m at Level V, followed by a minute thirty Rest Interval (RI) and then the third rep of 800m at Level V, followed by a three minute Rest Interval (RI).

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.

This workout was a stable for early session track training of American running coach Bob Sevene.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Friday Fartlek Run: MAF Test

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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