Friday Fartlek Run: Sausage Intervals

This session will develop your ability to run faster through increased tolerance to lactate acid and increased leg turnover. I first read about this session in John Hellemans book he wrote with Erin Baker Triathlon The Winning Edge (1988) Heinemann Reed. In the book it is listed as a cycling workout, but I have primarily used it for running. I remember Steve Gurney discussing it during a seminar he held in the early ’90’s about training where he referred to it as ‘sausage intervals’.

This is the first of a number of Friday Fartlek Run Sessions that you can do in under 60 minutes to enhance your running. See the post earlier in the week about training intensity 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.

2-4-6-4-2min Threshold, 2min RITri Coaching NZ

  • 10min Warm Up Level II;
  • 2min Level IV-V, 2min RI Level I;
  • 4min Level IV-V, 2min RI Level I;
  • 6min Level IV, 2min RI Level I;
  • 4min Level IV-V, 2min RI Level I;
  • 2min Level IV-V, 2min RI Level I;
  • 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 the main set increase your pace and effort up into Level IV-V.  With it being so short (only 2 minutes) you won’t get a chance for your heart rate (HR) to fully climb into Level V, but your pace certainly should be. After the 2 minutes, decrease your effort to Level I for 2 minutes recovery.

For the next rep increase your pace and effort up to Level IV-V for 4 minutes this time, prior to 2 minutes Rest Interval (RI) at Level I. For the third rep run at Level IV for 6 minutes prior to another 2 minutes RI at Level 1, then decrease the duration of the remaining  reps 2 minutes each time separated by 2 minutes at Level I as the RI.

The cool down is at a low intensity jogging the remainder of the workout.

Finish with 10 minutes stretching to assist with the recovery (this isn’t necessarily included in the 60 minute workout and can be conducted whilst showering post workout).

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 previously.

Friday Fartlek Run – Alternating VO2 400s

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