Friday Fartlek Run - Don Bosco Mountain Fartlek - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run – Don Bosco Mountain Fartlek

This is a great session that will develop speed, lifting your pace at VO2 Max. 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.

This session comes from Kevin Kilduff the Head Coach at Don Bosco Prep School, one of New Jersey’s best Cross Country teams.

Don Bosco Mountain Fartlek

  • 10min Level II WU;
  • 4x
    • 90sec Level V, 60sec Level II RI;
    • 60sec Level V, 60sec Level II RI;
    • 30sec Level V, 60sec Level II RI;
    • 15sec Level V RI, 2min 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 body of the workout is made of four sets.  Each set is made up of four reps. All reps are at Level V but the shorter reps will be done at MAX effort – as fast as you can go.

The first rep is 90 seconds long, and followed by a 60 second Level II Rest Interval (RI). The second rep is 60 seconds long and also followed by a 60 second Level II Rest Interval (RI). The third rep is 30 seconds long, also followed by a 60 second Rest Interval (RI). The final rep is only 15 seconds long and is followed by a two minute Rest Interval (RI) prior to the starting the next set.

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.

Here is a graph from one of my athletes doing this workout:

Fartlek Workout

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.

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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.


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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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