Fartlek Session

Friday Fartlek Run: 10x 400m

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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

10x 400m

  • 10min WU Level II;
  • 10x 400m 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 overconsuming at Level II for a minimum of ten minutes.

For the main set run ten reps of 400m (one lap of an athletic track) at Level V. Between reps jog at Level II for 400m (another lap).

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

Finish with ten minutes of stretching to assist with your 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, in this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.

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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.

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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.

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

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