Coach Ray

Training for Excellence, with Excellent Training

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

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 NZEach 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 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.


  • 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 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 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 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 cool down is at a low intensity, jogging for a minimum of 10 minutes.

Finish with 10 minutes 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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If you enjoyed this workout, here is a similar session I published previously.

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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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