Tri Training NZ

Friday Fartlek Run: Mixed Intervals 200m/400m/800m/1000m/800m/400m

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.

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.

Mixed Intervals 200m/400m/800m/1000m/800m/400m

  • 10min Warm Up Level II;
  • 200m Level V, 400m Level II RI;
  • 400m Level V, 400m Level II RI;
  • 800m Level V, 400m Level II RI;
  • 1,000m Level V, 400m Level II RI
  • 800m Level V, 400m Level II RI;
  • 400m 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 six reps of varying distances at Level V (about the pace you would run for a 5km). The first rep is over 200m, then the second is over 400m, 800m then 1,000m before dropping the distance slightly to 800m, and then the last rep over 400m. 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.

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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If you enjoyed this workout, here is a similar session I published 12 months ago.

Friday Fartlek Run: Moller’s 2-Milers

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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