Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Beginner Training Marathon & Half Marathon's Run Sessions

Friday Fartlek Run Session: 5x 5min VO2 Max Session

This is a great fartlek run session to enhance your speed over both half marathon or marathon distances.  It will also give you a solid base for both 5km and 10km. It deviates a little from my normal Friday Fartlek Run Sessions in that it is a session that will take longer than an hour to complete.

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.

This session I normally include in the Early Quality phase of training for athletes doing a half marathon or full marathon depending on their goals.

5x 5min VO2 Max

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

There are five reps that are five minutes long to complete as part of the main set. Run these at Level V effort, then take a five 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 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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