Run Session

Friday Fartlek Run – VO2 Max Intervals to Improve Your Speed

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhance your ability to run fast. This is a beneficial workout that all runners, as well as triathletes, will gain from.

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.

2x 4min; 4x 2min; 5x 1min

  • 10min Level II WU;
  • 2x 4min Level V, 2min Level II RI;
  • 4x 2min Level V, 2min Level II RI;
  • 5x 1min Level V, 1min Level II RI;
  • 10min Level II CD;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.

This workout is made up of three main sets.

The first set is two reps at Level V for four minutes with a two-minute Rest Interval (RI) after each rep at Level II.

The second set is made up of four reps of two minutes duration at Level V, with a two-minute Rest Interval (RI) after each rep at Level II.

The third set includes five reps of one-minute duration at Level V with a one-minute Rest Interval (RI) after each rep at Level II.

The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes of stretching to assist with the 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 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 – Alternating Threshold 400s

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