Tri Training NZ

Friday Fartlek Run Session: Pete Pfitzinger’s VO2 Max 5x 600m

This is a great fartlek run session to enhance your speed over both half marathon or marathon distances but will also enhance your 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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Pete Pfitzinger’s VO2 Max 5x 600m

  • 10min Warm Up Level II;
  • 5x 600m Level V, 2min 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.

There are five reps of 600m to complete as part of the main set. Run these at Level V effort, then take a two-minute Rest Interval (RI) between each rep.

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

This session is based on one by Pete Pfitzinger, who alongside Scott Douglas authored Advanced Marathoning

If you would like further advice feel free to contact Coach Ray.

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: 20-24x 200m

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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