Fartlek Workout

Friday Fartlek Run: Mixed 800’s

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

Mixed 800’s

  • 10min WU Level II;
  • 2x 400m Level V, 200m Level II RI;
  • 1x 800m Level V, 400m Level II RI;
  • 1x 1,600m Level V, 800m Level II RI;
  • 1x 800m Level V, 400m Level II RI;
  • 2x 400m Level V, 200m Level II RI;
  • 10min CD Level II;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady, but not overconsuming at Level II for ten minutes.

The main set is made up of five sets consisting of a number of different distances and recoveries.

The first set is two reps of 400m at Level V, with a 200m recovery jog at Level II for a Rest Interval (RI).

The second set is one rep of 800m at Level V, with a 400m recovery jog at Level II for a Rest Interval (RI).

The third set is one rep of 1,600m at Level V, with a 400m recovery jog at Level II for a Rest Interval (RI).

The fourth set is the same as the second: one rep of 800m at Level V, with a 400m recovery jog at Level II for a Rest Interval (RI).

The fifth set is the same as the first: two reps of 400m at Level V, with a 200m recovery jog at Level II for a Rest Interval (RI).

The Cool Down (CD) is at a 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 coachray@coachray.nz 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 – Saltin Fartlek

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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