Fartlek Workout

Friday Fartlek Run – 8, 4, 2 Hundred

This is a great track session that will develop some top-end speed. 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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

8, 4, 2 Hundred

  • 10min Level II WU;
  • 3x
    • 800m Level IV, 400m Level II RI;
    • 400m Level IV, 400m Level II RI;
    • 200m Level V, 200m Level II RI;
  • 10min Level II CD;
  • 10min Stretching

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

The main body of the workout is made of three sets. Each set is made up of three reps with a jog in between as a Rest Interval (RI). The three reps get progressively shorter. Start with an 800m rep (two laps of a 400m athletics track) at Level IV followed by a 400m jog at Level II for your Rest Interval (RI). The second rep is 400m at Level IV followed by another 400m at Level II as the Rest Interval (RI). The third rep in the set is only 200m and you up the intensity to Level V, followed by 200m at Level II for your Rest Interval (RI). Repeat those three reps a total of three times.

The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

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 coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.

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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: 5x 1,200m VO2 Max

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


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