Fartlek Training

Friday Fartlek Run: Improve Your 5km Time With This Workout

This is a hard VO2 Max workout that develops your ability to sustain your top-end speed. This training session is perfect for all runners, as well as triathletes.

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.

Usually, I put my focus on running pace with sessions and this session still requires that for when you are running, but the recovery aspect of this session is controlled by HR. You rest until your Heart Rate (HR) drops below 120bpm. If you don’t have an HR monitor you can easily count your pulse on your wrist. Counting for 6 seconds your count would need to be 12 beats to equal 120bpm.

VO2 Max 2x 800m, 4x 400m, 6x 200m

  • 10min WU Level II;
  • 2x 800m Level V, RI until HR<120;
  • 4x 400m Level V, RI until HR<120;
  • 6x 200m Level V, RI until HR<120;
  • 10min CD Level II;
  • 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 up of three sets.

The first set is two repetitions of 800m and runs as fast as you can. Between the reps and prior to the second set allow your Heart Rate (HR) to drop below 120bpm.

The second set is four reps of 400m and runs as fast as you can. Between the reps and prior to the final set allow your Heart Rate (HR) to drop below 120bpm.

The third and final set is six reps of 200m, run as fast as you can. Between the reps allow your Heart Rate (HR) to drop below 120bpm.

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.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Price: $ 0.00

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6 weeks of training is all you need to do to smash your current 5km time significantly. On the average following, this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.

Some people have improved by more than 5 minutes following this programme!!!

Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running for greater than 60 minutes and want two run sessions per week.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

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Prior to using this plan, you should be able to run for greater than 60 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing use the discount code “web25” to claim your 25% discount.

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