Marathon Coaching NZ

Friday Fartlek: 400/800/1600/800/400

This session is a great way to develop your running speed, especially over 5km and 10km.

Run Coaching NZ

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.


  • 10min Warm Up Level II;
  • 2x 400m Level V, 200m RI;
  • 1x 800m Level V, 400m RI;
  • 1x 1,600m Level V, 800m RI;
  • 1x 800m Level V, 400m RI;
  • 2x 400m Level V, 200m 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 for ten minutes. This session can be done either on the road, trail, or track.

The main set involves conducting nearly 5km of fast running with less than half of that as easy recovery in between repetitions. Start off with two repetitions of 400m hard at Level V (5km pace) with a 200m jog for a Rest Interval (RI) between them both. Then run 800m hard at Level V with a 400m jog following for your Rest Interval.  Next is a 1,600m hard at Level V, with an 800m Rest Interval. Next is another 800m hard at Level V with a 400m Rest Interval jog. The final two reps of 400m at Level V with 200m jog after each rep.

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 Run: Goater’s 600’s

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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