Friday Fartlek Run: Ross Millington's Fartlek - Coach Ray

Coach Ray

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Run Sessions Triathlon Training

Friday Fartlek Run: Ross Millington’s 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 Ross Millington who is a 10,000m runner for Great Britain.

Ross Millington’s Fartlek

  • 10min WU Level II;
  • 5x 3min Level IV, 1min RI Level II;
  • 5x 2min Level IV, 1min RI Level II;
  • 5x 1min Level V, 1min RI Level II;
  • 5x 30sec Level V, 30sec 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 four sets.

The first set includes five reps of three minutes duration, these are done at Level IV with a one minute Rest Interval (RI) at Level II.

The second set also includes five reps done at Level IV but these ones are only two minutes duration, also with a one minute Rest Interval (RI) at Level II.

The third set is five more reps but this time at Level V for one minute duration, with the same amount of time for the Rest Interval (RI) and as with the previous Rest Intervals (RI) is done at Level II.

The final set is five more reps at Level V but only for 30 seconds, follow each rep with a 30 second Rest Interval (RI) at Level II.

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.

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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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