Tri Training NZ

Friday Fartlek: 4x 3min, 2min RI

This session is a great session to include about 5 days out from a major race whether that event is a 5km, 10km, or half marathon.

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.

4x 3 Min, 2 Min RI

  • 10min Warm Up Level II;
  • 4x 3 min Level V, 2 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 for 10 minutes. This session can be done either on the road, trail, or track.

The main set involves four repetitions of three minutes at a very hard intensity, then recovery for two minutes 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 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 – Alternating VO2 400s

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. 

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