Tri Coaching NZ

Friday Fartlek Run: 4x 1 Mile (200m Hard, 1,000m Solid, 400m Easy)

This session is a great way to develop race speed and a strong finishing kick. It is best done on an athletics track.

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 1 Mile (200m Hard, 1,000m Solid, 400m Easy)

  • 10min Warm Up Level II;
  • 4x 1 Mile
    • 200m Fast Level V;
    • 1,000m Solid Level IV;
    • 400m RI Level II
  • 10min Cool Down Level II;
  • 10min Stretching

The warm-up should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.

Complete four 1,600m (1 Mile) reps broken up as a 200m sprint at Level V, then straight into a solid effort at Level IV for the next 1,000m before easing off for 400m Rest Interval (RI) at Level II, before repeating.

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 Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting beginner and recreational athletes to achieve their sporting goals. He can be contacted at and 021 348 729. Make sure you sign up to his monthly informative newsletter.

If you enjoyed this workout, here is a workout I published 6 months ago:

Friday Fartlek – 8 Weeks to a faster 10k: 2x 2 Miles + 2x 1 Mile

Friday Fartlek Run: 4x 1 Mile (200m Hard, 1,000m Solid, 400m Easy)

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Download the Garmin (.FIT) files for this workout for FREE

For more great workouts see Coach Ray’s eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from”.  Use the workouts within the eBook to enhance your fitness.

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