Run Intervals

Friday Fartlek Run: Goater’s Pyramid

This session is great to improve your speed for runners aiming for an event between 5km and a half marathon.

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.

Goater’s Pyramid

  • 10min Warm Up Level II;
  • 1min Level V, 1min Level II RI;
  • 2min Level V, 90sec Level II RI;
  • 3min Level V, 2min Level II RI;
  • 4min Level V, 3min Level II RI;
  • 3min Level V, 2min Level II RI;
  • 2min Level V, 90sec Level II RI;
  • 1min Level V, 1min Level II RI;
  • 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 main set is made up of seven reps at Level V, with recoveries between at Level II as a Rest Interval (RI). Start off with one minute hard with a one-minute Rest Interval (RI). The second rep is two minutes long with 90 seconds Rest Interval (RI). The third rep is three minutes long with two minutes Rest Interval (RI). The fourth and longest rep is four minutes long with three minutes Rest Interval (RI). The fifth is back down to three minutes but with a two minutes Rest Interval (RI). The sixth is now two minutes long with a 90-second Rest Interval (RI). The final rep is 1 minute long with a one-minute Rest Interval (RI) afterward.

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.

I got this workout from Julian Goater & Don Melvin’s book The Art of Running Faster – Improve Technique, Training, and Performance. This week’s workout is perfect to do as part of a six-week sequence:

This book is a really good book that is jam-packed and full of great advice.

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.

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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: 400/800/1600/800/400

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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