Friday Fartlek Run - Mixed Intervals 0:45, 1:30, 3:00, 4:00, 3:00, 1:30 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Run Sessions Triathlon Training

Friday Fartlek Run – Mixed Intervals 0:45, 1:30, 3:00, 4:00, 3:00, 1:30

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 is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Mixed Intervals 0:45, 1:30, 3:00, 4:00, 3:00, 1:30

  • 10min WU Level II;
  • 0:45sec Level V, 0:45sec Level II RI;
  • 1:30min Level V, 1:30min Level II RI;
  • 3:00min Level V, 3:00min Level II RI;
  • 4:00min Level V, 4:00min Level II RI;
  • 3:00min Level V, 3:00min Level II RI;
  • 1:30min Level V, 1:30min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

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

The main set is made up of six reps. All the reps are done at Level V, but for varying durations, building up and then getting shorter as you get closer to the end of the workout. After each rep take a Rest Interval (RI) at Level II for the same duration.

The first rep is 45 seconds long, the second is a minute 30 seconds, the third rep is three minutes long and then the fourth rep is four minutes long. The last two reps get shorter with three minutes for the fifth rep and a minute 30 seconds for the last rep.

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

Finish with 10 minutes 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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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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