Friday Fartlek Run - Mona Fartlek - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Mona Fartlek
Run Sessions Triathlon Training

Friday Fartlek Run – Mona Fartlek

This is the perfect session to include after a base building phase of training when you are starting to include speed work. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

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.

Mona Fartlek

  • 10min Level II WU;
  • 2x 90sec FAST Level V, 90sec Float Level II RI;
  • 4x 60sec FAST Level V, 60sec Float Level II RI;
  • 4x 30sec FAST Level V, 30sec Float Level II RI;
  • 4x 15sec FAST Level V, 15sec Float Level II RI;
  • 10min Level II CD;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.

The main sets are made up of a number of short reps with a light float in between of the same duration.

The first one is made up of two reps of 90 seconds duration at Level V, with a 90 second float at Level II for your Rest Interval (RI).

The second set is made up of four 60 seconds repeats at Level V, with a 60 second float at Level II for your Rest Interval (RI).

The third set is made up of four 30 seconds repeats at Level V, with a 30 second float at Level II for your Rest Interval (RI).

The final set is made up of four 15 seconds repeats at Level V, with a 15 second float 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.

Fartlek Run

Here is a Heart Rate (HR) (red line) and Pace (green line) from one of my clients completing this session.

This session is credited to Steve Moneghetti, an Australian runner, who won medals at the Commonwealth Games in 1986, 1990, 1994 and 1998. His first marathon was at the Edinburgh Commonwealth Games where he won the bronze medal. He is still the record holder for Sydney’s City to Surf run which he set 25 years ago.

He holds PBs of:

  • 5,000m – 13:25.77
  • 10,000m – 27:47.69
  • Half Marathon – 1:00:27
  • Marathon – 2:08:16

Here is a Strava link for when I’ve done this session:

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.

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.


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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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