Friday Fartlek Run: Greg McMillan's Best Fartlek Workout 4 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Run Intervals
Beginner Training Run Sessions Triathlon Training

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 is often used by runners 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 over consuming 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 at 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 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:


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.

Join over 2,002 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

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

To improve your 5km Time by over 2:30 in ONLY 5 Weeks get my most popular run programme here. Results Guaranteed. Use discount code CR30 to get a 30% discount.


Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.
%d bloggers like this: