Friday Fartlek Run: Alberto's 300's - Coach Ray

Coach Ray

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Friday Fartlek Run: Alberto’s 300’s

This session is great to improve speed for all runners and is used by legendary runner and coach Alberto Salazar on a regular basis with his runners regardless of what phase of training they are in.

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.

300’s are a unique repetition distance that aren’t used by many athletes or coaches. You can run them at a faster pace than 400’s because they are shorter. They also require less recovery time.

Alberto’s 300s

  • 10min Warm Up Level II;
  • 7x 300m Level V, 300m 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 of 300m run at Level V as fast as you can. After you have run your 300m hard, jog another 300m at Level II for your Rest Interval (RI).

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.

This session is perfect for doing on the track, running a lap and a half for each rep and the associated Rest Interval (RI).

I drew inspiration for this article from Matt Fitzgerald’s article in Running Competitor. I follow a lot of Matt Fitzgerald’s work and really recommend a number of his books. The Runner’s Edge written by both Matt Fitzgerald & Stephen McGregor has really shaped my coaching philosphy around using GPS watches for runners.

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.

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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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