Tri Training NZ

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 runners often use 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 overconsuming 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, the bottom end of Level V). After these 7 laps take a Rest Interval (RI) of three minutes jogging at Level II.

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. 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 – 8 Weeks to a faster 10k: 2 Mile + 4x 1 Mile

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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