Fartlek Session

Friday Fartlek Run: 15/10/5min

This is a hard threshold workout that develops your ability to maintain your threshold 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.

15/10/5min Threshold Runs

  • 10min WU Level II;
  • 15min Level IV, 3min Level II RI;
  • 10min Level IV, 2min Level II RI;
  • 5min Level IV;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes of easy running at Level II.

The main set involves three reps all at Level IV. The first rep is fifteen minutes long and is followed by a three-minute Rest Interval (RI) at Level II. The second rep is ten minutes long and is followed by a two-minute Rest Interval (RI) at Level II. The last rep is five minutes duration at Level IV and after you finish it, you go straight into the Cool Down.

For the Cool Down (CD) run for ten minutes at Level II.

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) files for this workout for FREE

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

Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 3

To improve your 5km Time by over 2:30 in ONLY 5 Weeks get my most popular run programme here. Results Guaranteed. Use discount code CR30 to get a 30% discount.

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