Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Beginner Training Run Sessions Triathlon Training

Friday Fartlek Run: 6 Minutes

This session is a great way to enhance your speed for 5km and 10km events.

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 this previous post about training intensity (levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Pace Zone or Heart Rate Zone to work within if you are training with these tools.

Six Minutes

  • 10min Warm Up Level II;
  • 2x 3min Level IV, 2min Level II RI;
  • 3x 2min Level V, 2min Level II RI;
  • 6x 1min Level V, 2min Level II RI;
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II for 10 minutes. This session can be done either on the road, trail or the track.

The main sets for this workout involves completing three sets that all involve six minutes of running hard.

The first set is two reps of three minutes duration at Level IV, each with a two minute Rest Interval (RI) at Level II in between reps.

The second set is three reps of two minutes at Level V, once again with two minutes Rest Interval (RI) between each rep.

The third set is six reps of one minute duration as fast as you can go (Level V+).  Once again you get a two minute Rest Interval (RI) between each rep (more rest than the hard segment) at Level II.

The cool down is at a low intensity, jogging for a minimum of 10 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.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

For more great workouts see Coach Ray’s 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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