Tri Coach NZ

Friday Fartlek: 5x 1,000m + 4x 200m

Develop a strong finishing kick with this workout to outsprint your rivals. This session is perfect for conducting on a 400m athletic track.

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.

5x 1,000m + 4x 200m

  • 10min Warm Up Level II;
  • 5x 1,000m Level IV, 3min jog RI;
  • 4x 200m Level V, 200m jog 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 two main sets: the first involves five repetitions of 1,000m (two and a half laps) run at Level IV, then jog for 3 minutes making sure you are back to the start line in that time to commence the next rep.

The third set involves four 200m reps (half lap) ran as fast as you can go, with a 200m jog recovery back to the start point.

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 and 021 348 729.

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Download the Garmin (.FIT) files for this workout for FREE

If you enjoyed this workout, here is a similar session I published previously.

Friday Fartlek: 20x 1min

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