Fartlek Session

Friday Fartlek Run: 4x 800m

This session is great to develop speed for runners aiming for an event between 10km and a marathon distance. It is perfect to do in the week leading into the race as it provides a high-intensity training stimulus but it’s not a long stimulus and will complete your training if you have been doing Yasso 800s in the proceeding weeks.

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.

4x 800m 

  • 10min WU Level II;
  • 4x 800m Level V, 400m RI Level II;
  • 10min CD Level II;
  • 10min Stretching

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

The main set is made up of four reps at Level V covering 800m. Between the reps drop your intensity down to Level II and jog 400m 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 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

Price: $ 0.00

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

Friday Fartlek Run: Goater’s sets of 200’s

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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