Tri Training NZ

Friday Fartlek Run: 5x 1,200m

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. Although different from last week’s session they are both very complimentary and doing one of each in a fortnight will pay big dividends over a four to six-week period.

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.

5x 1,200m

  • 10min Warm Up Level II;
  • 5x 1,200m Level V, 600m 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 five repetitions of 1,200m at Level V. The idea is that you cover the 1,200m as fast as you can but maintain consistency with your splits without slowing down as the session develops. In between each rep, jog for 600m 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 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 first-timers and recreational athletes to achieve their sporting goals. He can be contacted at and 021 348 729. Make sure you sign up for his monthly informative newsletter.

If you enjoyed this workout, here is a workout I published 12 months ago:

Friday Fartlek Run: Sausage Intervals

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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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