Friday Fartlek Run: 4x 5min Threshold Runs

This session is a great way to increase your Threshold running pace. This is a great workout for someone training for a 5km or 10km.

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.

4x 5min Threshold Runs

  • 10min WU Level II;
  • 4x 5min Level IV, 1min RI Level II;
  • 10min CD Level II;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.

The main set is made up of four reps running at Level IV for five minutes. After each rep jog for 60 seconds as a Rest Interval (RI).

The Cool Down (CD) is at a low intensity jogging (Level II) 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.

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

Friday Fartlek Run: 4x 1 Mile (200m Hard, 1,000m Solid, 400m Easy)

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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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