Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Run Sessions Triathlon Training

Friday Fartlek Run: 3x 1,200m – 3x 800m

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.

3x 1,200m; 3x 800m

  • 10min WU Level II;
  • 3x 1,200m Level V, 600m Level II RI;
  • 3x 800m Level V, 300m Level II RI
  • 10min CD Level II;
  • 10min Stretching

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

There are two sets within the main set.

The first set involves three reps of running hard for 1,200m (three laps of a standard athletics track) at Level V. After each rep run or jog your Rest Interval at Level II for 600m (one and a half laps).

The second set involves three reps of running hard for 800m (two laps of a standard athletics track) at Level V. After each rep run or jog your Rest Interval at Level II for 300m (I suggest you go out and back 150m to make the 300m RI).

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 coachray@coachray.nz and 021 348 729.

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

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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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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