Tri Training NZ

Friday Fartlek Run: 5x 1,200m VO2 Max

This is a great session to enhance your VO2 Max and make you a faster runner. It’s a great session to include about 8 weeks prior to a half marathon or 10k race.

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 VO2 Max

  • 10min Warm Up Level II;
  • 5x 1,200m Level V, 2:30min Level II RI;
  • 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 five reps of 1,200m at Level V (about the pace you would run for 5km). Between each rep take a Rest Interval by continuing to jog at Level II for two and a half minutes.

The cooldown is at a low intensity, jogging for a minimum of ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

This workout and other great sessions can be found in Pete Pfitzinger & Scott Douglas’ book Advanced Marathoning.

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. Make sure you sign up for my informative newsletter.

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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 12 months ago.

Friday Fartlek Run: Ross Creek Intervals

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

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