Friday Fartlek Run: Tomuel's Fartlek - Coach Ray

Coach Ray

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Fartlek Workout
Run Sessions Triathlon Training

Friday Fartlek Run: Tomuel’s Fartlek

This session is great to improve speed for runners. It is perfect for both runners and triathletes alike, especially athletes training for events shorter than 10km.
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.

The inspiration of this session comes from an Instagram post earlier today from Tomuel Tam.  Follow them and their training with the link.

Tomuel’s Fartlek

  • 10min WU Level II;
  • 8x 1min Level V, 1min Level II RI;
  • 5min Level II RI;
  • 8x 30sec Level V, 1min Level II RI;
  • 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.

There are two main sets in this workout. They are both made up of eight reps and separated by five minutes of easy running at Level II, as a Rest Interval (RI) between sets.

For the first set complete eight reps of running at Level V for 60 seconds, then taking a one minute Rest Interval (RI) at Level II before completing the next rep.

Once you’ve completed the first set, take your five minute Rest Interval (RI) by continuing to jog at Level II.

The second set is also made up of eight reps at Level V but this time they are only 30 seconds long. Between each rep take a 60 second Rest Interval (RI) by jogging 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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