Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Beginner Training Marathon & Half Marathon's Run Sessions Triathlon Training

Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m

tri coach nzThis session is a great session to sharpen you up to run a fast 5km or 10km race. Perfectly placed 4-6 weeks prior to your event.

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 the previous post about training intensity (levels) 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.

6x 200m + 3x 1,000m + 3x 400m

  • 10min Warm Up Level II;
  • 6x 200m Level V, 200m jog Level I RI;
  • 3x 1,000m Level IV, 2min jog Level I RI;
  • 3x 400m Level V, 400m jog Level I RI;
  • 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. Run for a minimum of 10 minutes. This session is best conducted at an athletics track.

There are three main sets.

The first set involves six repetitions of 200m (half a lap) ran as hard and fast as you possibly can maintain, with a gentle jog around the remaining 200m back to your start location (if using a 400m track).

The second set involves three repetitions of 1,000m (two and a half laps) run at Level IV, then jog for 2 minutes making sure you are back to the start line in that time to commence the next rep.

The third set involves three 400m reps (one whole lap) ran as fast as you can go, with a 400m jog recovery prior to the next rep.

The cool down is at a low intensity, jogging for a minimum of 10 minutes.

Finish with 10 minutes stretching to assist with the 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 previously.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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