Friday Fartlek Run - Half-Time Fartlek - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run – Half-Time Fartlek

This is a great session that you can do anytime and anywhere. 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.

Half-Time Fartlek

  • 10min Level II WU;
  • 4/3/2/1min Level IV, 2/1:30/1/0:30min Level II RI;
  • 3/2/1min Level IV, 1:30/1/0:30min Level II RI;
  • 2/1min Level IV, 1/0:30min Level II RI;
  • 1min Level IV;
  • 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 body of the workout is made of four sets.  You can do all four sets, or the first three sets, or the first two sets or only the first set depending on your fitness or how long you want the workout to be.

The first set is made up of four reps all at Level IV intensity; four minutes, three minutes, two minutes and a minute in duration respectively. After these four reps take a Rest Interval (RI) of two minutes, one minute 30 seconds, one minute and 30 seconds respectively all at Level II.

If you are doing further sets go straight into the second set which is made up of three reps also all at Level IV; three minutes, two minutes and a minute in duration respectively. After these three reps take a Rest Interval (RI) of one minute 30 seconds, one minute and 30 seconds respectively all at Level II.

The third set is made up of two reps at Level IV; two minutes and a minute in duration respectively. After these three reps take a Rest Interval (RI) of one minute and 30 seconds respectively all at Level II.

The final set is a single rep of one minute duration at Level IV.

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 based on one by Mario Fraioli that was published on Competitor Magazines website last year.

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. Make sure you sign up to 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.

For more great workouts see my eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from”.  Use the workouts within the eBook to enhance your fitness.


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: