Friday Fartlek Run – Mixed Intervals 1:00, 2:00, 4:00, 2:00, 1:00

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 1:00, 2:00, 4:00, 2:00, 1:00

  • 10min WU Level II;
  • 1:00min Level V, 1:00min Level II RI;
  • 2:00min Level V, 2:00min Level II RI;
  • 4:00min Level V, 4:00min Level II RI;
  • 2:00min Level V, 2:00min Level II RI;
  • 1:00min Level V, 1:00min 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 five 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 60 seconds long, the second is two minutes long and then the third rep is four minutes long. The last two reps get shorter with two minutes for the fourth rep and a minute 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.

Friday Fartlek Run – Barker’s Hill, Hill Reps

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