Tri Training NZ

Friday Fartlek Run: Mixed Intervals 300m/300m/600m/1,000m/600m/300m/300m

This is a great session to enhance your speed and I’ll often use it in the final lead-up to a race for my athletes regardless of the distance. I use it along with last week’s and next week’s workouts to sharpen up the speed of my athletes prior to their BIG races.

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.

Do this session a week after Mixed Intervals 300m/600m/1000m/600m/300m to optimise your performance. The difference between the two workouts is that this week’s workout has got a double rep of 300m to start and finish the session, giving you a greater training load and more time at your highest intensity.

Mixed Intervals 300m/300m/600m/1000m/600m/300m/300m

  • 10min Warm Up Level II;
  • 300m Level V, 400m Level II RI;
  • 300m Level V, 400m Level II RI;
  • 600m Level V, 400m Level II RI;
  • 1,000m Level V, 400m Level II RI
  • 600m Level V, 400m Level II RI;
  • 300m Level V, 400m Level II RI;
  • 300m Level V, 400m 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 seven reps of varying distances at Level V (about the pace you would run for a 5km). The first two reps are for 300m, then the second is over 600m, then 1,000m before dropping the distance slightly to 600m, and then the last two reps of 300m. Between each rep take a Rest Interval by continuing to jog at Level II for 400m.

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.

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: Yasso 800’s

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 your fitness.

2 Replies to “Friday Fartlek Run: Mixed Intervals 300m/300m/600m/1,000m/600m/300m/300m”

  1. Thank you for the tip, Coach Ray! I’m glad I came across your blog since it is a great help in my sprint running training. I will definitely be sharing this to a friend of mine who’s about to run his first marathon! More power to you!

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