Run Intervals

Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 4

This session is a great way to increase your lactate threshold. Use this session and the workouts published in the month of March to prepare yourself for some more focused speed work as you prepare for your race.

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.

This article is inspired by an article by Greg McMillan who has inspired a number of workouts I’ve published. Click here to get more of them:

Greg McMillan’s Best Fartlek Workout 4

  • 10min Warm Up Level II;
  • 5min Level IV, 2min Level II RI;
  • 4min Level IV, 2min Level II RI;
  • 3min Level V, 2min Level II RI;
  • 2min Level V, 2min Level II RI;
  • 1min Level V;
  • 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 between five reps. Start with the first rep lasting five minutes long and at Level IV. The second rep is four minutes long and is also a Level IV. The third rep is three minutes long and is now at Level V. The second to last rep is two minutes long and is also at Level V. The last rep is once again at Level V and is only one minute long. Between each rep take a two-minute Rest Interval (RI) at Level II.

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.

Do the last three weeks’ sessions a week apart prior to including this workout into your programme. You can find a link to them by clicking on the images below:

Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 1

Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 2

Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 3

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 Run: 12min + 4x 6min

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