Coach Ray

Training for Excellence, with Excellent Training

Fartlek Run
Run Sessions Triathlon Training

Friday Fartlek Run: Rachel Klamer’s Track Session

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.

Rachel Klamer is a two time Dutch Olympic triathlete who has recently got engaged to engaged to South African Triathlete Richard Murray.

This week’s session is my variation of a workout that Rachel described in a recent Instagram post.

Rachel Klamer’s Track Session

  • 10min WU Level II;
  • 2 sets of:
    • 3x 200m Level V, 200m RI Level II;
    • 2x 1,000m Level V, 400m 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 two sets consisting of a two different sub-sets.

To complete the first sub-set: run three reps of 200m at Level V, then jog a 200m Rest Interval (RI) at Level II.

The second sub-set is made up of two reps of 1,000m distance. Also run these at Level V intensity with a 400m Rest Interval (RI) jog at Level II after it.

Once you have done both sub-sets, go back and repeat a second time through.

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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