Friday Fartlek Run: 2,000m/1,600m/1,200m/800m/400m

This session is great at developing your ability to sustain a maximal effort.

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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

2,000m/1,600m/1,200m/800m/400m effort, 400m RI

  • 10min Warm Up Level II;

Main set:

  • 2,000m Level IV, 400m RI Level I-II;
  • 1,600m Level IV, 400m RI Level I-II;
  • 1,200m Level IV, 400m RI Level I-II;
  • 800m Level V, 400m RI Level I-II;
  • 400m Level V, 400m RI Level I-II;
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm-up should be done at an intensity that is steady but not overconsuming at Level II. This would typically involve running a few relaxed laps of the track. Finish the warm-up near the start/finish line.

For the main set run all the hard efforts reasonably solidly.

Start with 2,000m as hard as you can maintain for that distance. 2,000m is five laps of a 400m track. Aim to run as quickly as you can. After you have completed the 2,000m, jog for 400m or one lap of the track.

Next is a 1,600m rep.  As with all other reps, run them as fast as you can for the distance. 1,600m is four laps of the track. Once completed, jog for 400m.

The third rep is 1,200m and only 3 laps this time. Once again you will jog 400m for recovery.

The last couple of reps are starting to get short so you should be able to increase the intensity a touch. The second to last rep is 800m followed by a 400m recovery lap.

The final rep is 400m and is done at the highest intensity you can hold. This earns you another 400m recovery jog prior to the cool down.

The cooldown is at a low intensity and returning home to complete the run.

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

As the repetitions in this workout decrease in distance as you work your way through it, the relative intensity of each rep can be increased.

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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