Friday Fartlek Run: Goater’s 40’s

This session is great to improve your speed for runners aiming for an event between 5km and a half marathon.

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.

Goater’s 40’s

  • 10min WU Level II;
  • 4 sets of:
    • 4x 40sec Level V, 1min RI,
    • 3min RI between sets
  • 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 sets with three minutes Rest Interval (RI) between sets. Each set is made up of four repetitions of 40 seconds at Level V with one minute Rest Interval (RI) between each rep. For these Rest Intervals (RIs) just gently walk making sure you are ready to start again on the scheduled time.

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.

I adapted this workout from one found in Julian Goater & Don Melvin’s book The Art of Running Faster – Improve Technique, Training, and Performance. This is a really good book that is jam packed full of great advice.

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 coachray@coachray.nz 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 – Mona Fartlek

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

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