Coach Ray

Training for Excellence, with Excellent Training

Fartlek Run
Run Sessions Triathlon Training

Friday Fartlek Run: Braden Currie’s Running Evolution

This session is great to improve speed for runners aiming for an event between 5km and a half marathon (and even out to a marathon).

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.

Braden Currie has turned his running around in recent years and as a result of his great performance at Asia-Pacific Championship the world is taking notice. He set a new course record of 7:54:58 with a run course record of 2:39:59 included as he won Ironman Cairns.

This week’s session is my variation of a workout that Braden discussed in his Blog that he is using going forward as he prepares for the 70.3 World Champs & Kona. You can read the article here:

Braden Currie’s Running Evolution

  • 10min WU Level II;
  • 3 sets of:
    • 400m Level V, 1:30min RI Level II;
    • 400m Level V, 1:30min RI Level II;
    • 800m Level V, 3min RI Level II;
  • 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 three sets consisting of three reps within each set. The first two of those reps are 400m long (one lap of the athletics track) at Level V, followed by a Rest Interval (RI) of a minute 30 seconds of gentle jogging at Level II. Once you’ve done the two 400’s, do a hard 800m at Level V. once you’ve done the 800 take a three minute Rest Interval (RI) jogging at Level II.

Braden tries to do the 400 & 800’s at 3:00 min/km pace.

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.

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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