This 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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
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 overconsuming 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) running 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) running as fast as you can go, with a 400m jog recovery prior to the next rep.
The cooldown is at a low intensity, jogging for a minimum of 10 minutes.
Finish with 10 minutes of 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 coachray@coachray.nz and 021 348 729.
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If you enjoyed this workout, here is a similar session I published previously.
Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 3
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