Run Session

Friday Fartlek Run: Carpenter’s Perfect 20-Minute Workout

This session is a great session to sharpen you up to run a fast 5km or 10km race. Although it can be done at any time it is 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.

10x 1 Min, 1 Min RI

  • 20min Warm Up Level II;
  • 10x 1 min Level V, 1 min 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. Run for a minimum of 20 minutes. This session can be done anywhere: on the track, on the road, on the trail, up a hill, down a hill, even try it in the swimming pool – aqua jogging.

The main set involves ten repetitions of 1 minute at a very hard intensity, then recover for a minute at a low intensity. There should be a big gulf between the intensity of the hard and recovery reps.

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. Make sure you sign up for my informative newsletter.

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

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