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 Mile Reps

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

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 Mile Reps

  • 10min Warm Up Level II;
  • 3x 1 Mile Level IV, ‘½ the time you ran hard for’ 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 three reps of 1 Mile at Level IV (about the pace you would run for a 10km). Between each rep take a Rest Interval (RI) by continuing to jog at Level I-II for half the time it took you to run the mile. If it took you eight minutes to run the mile, you spend four minutes for your Rest Interval (RI).

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 3x
3-4 4x
5-6 5x

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. I wrote about a similar workout a few weeks ago that can be found here.

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 to my informative newsletter.

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

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.


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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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