Coach Ray

Training for Excellence, with Excellent Training

Fartlek Training
Run Sessions Triathlon Training

Friday Fartlek Run: Supercharge YOUR 5km Time With This Set Of 200’s

This is a hard V02 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 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 will develop your ability to run faster through increased leg turnover. It is a very popular speed work session and is best suited to being done on an athletic track. Many towns and cities have an athletics track. Synthetic tracks are best as they are usable in all weather and seasons. Grass tracks are often muddy to use in winter and the markings aren’t always maintained through the winter months.

20x 200m Level V, 400m Rest Interval (RI)

  • 10min WU Level II;
  • 20x 200m Level V, 400m Jog Level I-II RI;
  • 10min CD Level I-II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II for a minimum of ten minutes.

For the main set run 200m as hard as you can. Use the inside lane and start at the finish line of the track.  The finish point for the first rep is the 200m start line*  which is directly opposite the finish line. As you cross the 200m start finish line, ease up your pace and jog the next full lap back to the 200m start mark. As you hit the 200m start line again, increase your pace running a hard 200m as fast as you can again.  This time finish at the finish line and then run your recovery lap back to the finish line where you commence your next 200m rep. Repeat for a total of 20 reps of 200m.

*Normal competition 200m start line. 

The cool down is at a low intensity, jogging at Level I-II for a minimum of ten minutes.

Finish with ten minutes 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 and 021 348 729.

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

For more great workouts see Coach Ray’s 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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