Friday Fartlek Run Session: Odd Distances - Coach Ray

Coach Ray

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Friday Fartlek
Beginner Training Run Sessions Triathlon Training

Friday Fartlek Run Session: Odd Distances

This session will give your body a different training stimulus by getting you to run fast over distances not usually done. Put some speed back in your legs.

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.

Odd Distances

  • 10min Warm Up Level II;
  • 7x
    • 600m Level V, 200m Level II RI;
    • 300m Level V, 100m Level II RI;
    • 200m Level V, 200m Level 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.

The main set is made up of seven reps that is made up of three sub-reps. In order run hard at Level V for 600m (one and a half laps of an athletic track), 200m (half a lap) Rest Interval (RI) as you jog at Level II back around to your start point. 300m at Level V followed by 100m Rest Interval (RI) at Level II once again returning you to the start line. 200m at Level V followed up with 200m at Level II as your Rest Interval (RI) that will also return you back to the start line of the athletics track. Each full rep will see you covering four laps of an athletics track and you have seven reps to complete.

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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