Friday Fartlek – 8 Weeks to a faster 10k: 2x 2 Miles + 2x 1 Mile - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Beginner Training Marathon & Half Marathon's Run Sessions Triathlon Training

Friday Fartlek – 8 Weeks to a faster 10k: 2x 2 Miles + 2x 1 Mile

This is the 5th week of the 8 week programme to make you faster over 10k.

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.

Over the next 8 weeks I will post a workout that when done in sequence will help you run a faster 10km. The key to success is to set a realistic 10km time that is challenging. Over the coming 8 weeks we will look at a hypothetical goal time for a typical person trying to run 10km under 50min, 45min, 40min or 35min. These sessions are best done on an athletic track.

This is the fifth workout in this series the previous sessions can be found here:

Include each of these speed sessions once per week in your normal training.

2x 2 Miles + 2x 1 Mile

  • 10min Warm Up Level II;
  • 2x 2 Miles, 5min RI;
  • 2x 1 Mile, 3min 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. Feel free to add some stride outs in after the 10 minutes is up to increase your heart rate.

The main set: run two reps of 2 miles around the track (just over 8 laps).  A lot of tracks won’t have a ‘2 Mile’ start point marked, so just pace from the finish line back to the 1 Mile start point and then take the same number of paces behind the 1 Mile start point to work out where you start your 2 Mile rep from. Run it at your goal 10km pace. See the table below to determine what your target time will be based on your goal 10km time. After you have done your 2 mile rep, jog for 5 minutes to recover prior to commencing the set of 4x 1 Mile reps.

Start this second set at the 1 Mile start (~9 metres behind the finish line) and run 4 complete laps plus the little bit extra to get to the finish line. Aim to achieve both these reps under the time listed below for your goal 10km time. After each rep jog for 3 minutes for recovery.

Goal 10km 2 Mile time 1 Mile time
50min 16:05 8:03
45min 0:14:29 7:14
40min 12:52 6:26
35min 11:16 5:38

To execute this session correctly you want to be hitting each repetition just a touch faster than your target time but definitely no slower than the target time. Within 20 seconds for the 2 Mile rep and within 10 seconds for the 1 Mile reps.

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.

Credit for the inspiration of these sessions needs to be given to Greg McMillan who is a coach and writer for Runners World.

Here is a link through to my Strava file for the session. Add your times as a comment below.  You can add your results to future posts to ensure that you are keeping on target as you work through the 8 weeks.

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.

Join over 2,002 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

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

To improve your 5km Time by over 2:30 in ONLY 5 Weeks get my most popular run programme here. Results Guaranteed. Use discount code CR30 to get a 30% discount.



Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.
%d bloggers like this: