Friday Fartlek Run: 12x 100m Stride Outs - Coach Ray

Coach Ray

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Run Fartlek
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Friday Fartlek Run: 12x 100m Stride Outs

This session is a great way to enhance your technique as well as speed and efficiency. All runners can benefit from this session including ultrarunners and triathletes as it’s a prefect recovery run.

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 the previous post about training intensity (levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Pace Zone or Heart Rate Zone to work within if you are training with these tools.

Stride Outs

  • 10min Warm Up Level II;
  • 12x 100m stride outs on 60sec;
  • 10min Cool Down 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 10 minutes. This session can be done either on the road, trail or the track.

The main set involves striding out for 100m, then walking until it’s time to start the next rep. You do this on the minute, every minute until you have done twelve repetitions. A stride out is a relaxed, fast, graceful run (not sprint) for the 100m. It’s important that the stride outs are smooth and relaxed. Imagine yourself running with the likes of John Walker, Anne Audain or Peter Snell in their prime.

The cool down is at a low intensity, jogging for a minimum of 10 minutes.

Finish with 10 minutes stretching to assist with the recovery.

I recommend that you do this session on a grass park that is nearby. Use the warm up to run there. Roughly pace out your 100m (it doesn’t need to be exact) by either using a hat or a jacket to mark out the start and finish points or maybe use some natural features like a prominent tree or a park bench.

Here is a Strava link to when I did this workout.

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 previously.

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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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