Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Beginner Training Marathon & Half Marathon's Run Sessions Triathlon Training

Friday Fartlek Run: Gaudette’s Half Miles

This is a great session to enhance your speed over both 5km and 10km.

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 a previous post about training intensity (levels) to know how hard to work.

Gaudette’s Half Miles

  • 10min Warm Up Level II;
  • 6x 800m Level V, 400m Level I-II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II for ten minutes.

Complete six reps of 800m at Level V (about the pace you would run for a 5km). Between each rep take a Rest Interval by continuing to jog at Level I-II for 400m.

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

Finish with 10 minutes stretching to assist with the recovery.

Do this workout once per week. Every two weeks add an extra two reps on until you are running ten reps.

Weeks Number of Reps
1-2 6x
3-4 8x
5-6 10x

This workout and sequencing of sessions comes from Jeff Guadette the owner and head coach of RunnersConnect in Boston, that I read about in Runners World Magazine.

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 coachray@coachray.nz and 021 348 729.

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

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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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.