Tri Training NZ

Friday Fartlek Session: 2,000m Speed Split

This session is a great way to enhance your speed endurance and is great for 5km and 10km 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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

2,000m Speed Split

  • 10min Warm Up Level II;
  • 400m Level V; 400m Level II RI;
  • 300m Level V, 300m Level II RI;
  • 200m Level V; 200m Level II RI;
  • 100m Level V; 100m 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 overconsuming at Level II for 10 minutes. This session can be done either on the road, trail, or track.

Today’s main set is based around running 2,000m alternating between faster and recovery-based paces. Start off with 400m at your 5km (Level V) pace, then jog at Level II for another 400m. Do the same with 300m, 200m, and then 100m.

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 – Alternating Threshold 400s

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