Friday Fartlek Run: 12min + 4x 6min - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Beginner Training Run Sessions Triathlon Training

Friday Fartlek Run: 12min + 4x 6min

This session is similar to this workout from October, but instead of being based on distance, it is based on time. This session can be done instead of the forth week in the 8 weeks to a faster 10km programme. This session will not only develop your speed over 10km, but also for 5km and half marathon events.

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 is often used by runners and it means speed-play. See the 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.

Depending on your ability the intensity of the intervals will vary:

  • Group E – currently running between 55 & 60min for 10km
  • Group D – currently running between 50 & 55min for 10km
  • Group C – currently running between 45 & 50min for 10km
  • Group B – currently running between 40 & 45min for 10km
  • Group A – currently running between 35 & 40min for 10km

12min + 4x 6min

  • 10min Warm Up Level II;
  • 12min Level IV, 5min Level II RI;
  • 4x 6min Level IV, 3min Level II 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. Run for a minimum of 10 minutes.

The main set: run hard for twelve minutes at Level IV at the pace in the chart below, then run at Level II for five minutes as your Rest Interval (RI). Next complete a set of four reps of six minutes at Level IV at the pace in the chart below, with three minutes Rest Interval (RI) between reps.

Group 12min pace (min/km) 6min pace (min/km) RI pace (min/km)
E 5:15 5:05 7:20
D 4:45 4:35 6:30
C 4:15 4:05 6:00
B 3:45 4:35 5:30
A 3:20 3:10 4:50

For example if you currently run a 10km event in 53:45 that puts you in Group D. Your main set involves running for 12 minutes  at 4:45 per kilometre and having a five minute Rest Interval (RI) running at a pace of 6:30 per kilometre. Then completing a set of four by six minutes at 4:35 per kilometre pace and three minutes Rest Interval (RI) between reps).

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 6 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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