Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: 600m/300m/200m

This is a hard VO2 Max workout that develops your ability to push the pace at the top end. 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.

7x (600m/300m/100m)

  • 10min WU Level II;
  • 7x
    • 600m Level V, 200m RI Level II,
    • 300m Level V, 100m RI Level II,
    • 200m Level V, 200m RI Level II);
  • 10min CD Level II;
  • 10min Stretching

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

The main set involves seven reps all running hard for 1,100m at Level V. Within each rep there are three sub-reps.

The 1,100m is broken into the first sub-rep of 600m (a lap and a half of an athletics track), and it’s followed by a 200m Rest Interval (RI) jogging at Level II to return you back to your start point. The second sub-rep is 300m followed by a 100m Rest Interval (RI) at Level II. The final sub-rep is 200m followed by a 200m Rest Interval (RI) to return you back to the start point. Once you’ve done all three sub-reps that makes one complete rep.

You then complete that a total of seven times.

Conclude the intervals with ten minutes running at Level II for your Cool Down (CD).

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.

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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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