Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Run Sessions Triathlon Training

Friday Fartlek Run: The Flying Scotsman Pyramid Fartlek

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). It is perfect for road runners, trail runners and triathletes alike.

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.

This session was inspired by an Instagram post by Adam Scott a Huck sponsored runner who has run a 2:46 marathon.

The Flying Scotsman Pyramid Fartlek

  • 10min WU Level II;
  • 5min Level IV, 2:30min Level II RI;
  • 4min Level IV, 2:00min Level II RI;
  • 3min Level IV, 1:30min Level II RI;
  • 2min Level IV, 1:00min Level II RI;
  • 1min Level IV;
  • 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 of decreasing duration all done at Level IV. After each rep a Rest Interval (RI) is run at a low intensity at Level II.

The first rep is five minutes long, this is followed by a 2:30 minute Rest Interval (RI.

The second rep is four minutes long and is followed by a two minute Rest Interval (RI).

The third rep is three minutes long and is followed by a 1:30 minute Rest Interval (RI).

The fourth rep is two minutes long and is followed by a one minute Rest Interval (RI).

The final rep is one minute long and is followed by the Cool Down (CD).

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 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.

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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