Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Run Sessions Triathlon Training

Friday Fartlek Run: 5x 1,200m

This workout is a great way to develop speed for a 10km and a bit of endurance for a 5km race. Because of this it is perfect for short course triathletes. Although different from last weeks 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 is often used by runners and it means speed-play. See this 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.

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 over consuming 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 cool down is at a low intensity (Level I-II), 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 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 to his monthly informative newsletter.

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

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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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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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