Friday Fartlek Run: 3x 2 Mile

This is a hard threshold workout that develops your ability to maintain your threshold speed. This training session  is perfect for all runners, as well as triathletes.

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.

3x 3,200m (2 Mile)

  • 10min WU Level II;
  • 3x 3,200m Level V, 400m Jog Level I-II RI;
  • 10min CD Level I-II;
  • 10min Stretching

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

For the main set run three reps of 3,200m (eight laps of an athletic track) at Level V. Between reps jog at Level I-II for 400m (another lap).

The cool down (CD) is at a low intensity, jogging at Level I-II for a minimum of ten minutes.

Finish with ten minutes stretching to assist with your recovery.

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: Greg McMillan’s Best Fartlek Workout 2

To improve your 5km Time by over 2:30 in ONLY 5 Weeks get my most popular run programme here. Use discount code CR30 to get a 30% discount.

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