Tri Training NZ

Friday Fartlek Run: 6x 1,000m

This workout is a great way to develop speed for 10km and a bit of endurance for a 5km race. Because of this, it is perfect for short-course triathletes.

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.

6x 1,000m

  • 10min Warm Up Level II;
  • 6x 1,000m Level V, 3min Level II;
  • 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.

For today’s main set complete six repetitions of 1,000m at Level V. The idea is that you cover the 1,000m as fast as you can but maintain consistency with your splits without slowing down as the session develops. In between each rep, jog for three minutes at Level II as your Recovery Interval (RI).

The cooldown is at low intensity (Level I-II), 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 6 months ago.

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

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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