Coach Ray

Training for Excellence, with Excellent Training

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

Friday Fartlek: Progressive Run

This session is a great way to enhance your technique as well as speed and efficiency.

Merry Christmas. I trust you have already got out the door to train prior to opening presents.

Each week I will be posting the Friday Fartlek Run Sessions (and Christmas is no exception) 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 a 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.

Progressive Run

  • 10min Warm Up Level II;
  • 10min Level II;
  • 10min Level III;
  • 10min Level IV;
  • 5min Level V
  • 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 for ten minutes. This session can be done either on the road, trail or the track.

The main set involves continuing to run for another ten minutes at Level II (if you use the McGregor & Fitzgerald Pace Zone Intensity system, this is PZ3). Increase to Level III (or PZ4) for another ten minutes, then ten minutes at Level IV (PZ6) before finally progressing to Level V (or PZ8) for five minutes.

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.

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 12 months ago.

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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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.
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