Friday Fartlek Run: Nike Speed Session - Coach Ray

Coach Ray

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Friday Fartlek Run: Nike Speed Session

This is a great session to enhance your speed over both 5km and 10km. I found it whilst surfing the net a while ago on a Nike training page if I remember correctly.

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.

Nike Speed Session

  • 10min Warm Up Level II;
  • 2x
    • 1 Mile Level IV;
    • 400m Level V;
    • 800m Level IV-V;
    • 3min RI Level II;
  • 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.

The interval involves three different efforts conducted in a continuous fashion. The first is for 1 mile (or just over 4 laps of a 400m track) and is done at your 10km race pace (Level IV). From here go straight into a 400m at your 1 Mile race pace (Level V), then finish with two laps (800m) at your 5km race pace (top end of Level IV, bottom end of Level V). After these 7 laps take a Rest Interval (RI) of three minutes jogging at Level II.

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.

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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