Friday Fartlek Run: Run The Low Country - Coach Ray

Coach Ray

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Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: Run The Low Country

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 Elle Ellender @runningthelowcountry.  Follow her and her training with the link.


View this post on Instagram


After traveling for 34 hours Sunday and some serious jet lag (I haven’t slept past 4:30am yet 😬) I wasn’t sure how today’s workout was going to go. Prescribe workout: 2mi warmup, 1mi slightly faster than HMP, 1 mi easy, 2mi with 1 min on/1min off, 1mi slightly faster than HMP, 3mi cool down I don’t know if it was the weather or finally getting a workout in off the treadmill (maybe both) but happy with the results! Now it is time to enjoy the fall day and eat ALL the candy 👻. #halloweenworkout #puttinginmiles #marathontraining #marathonrunner #teamwickedbonkproof #milesbeforecandy #workoutwednesday #fartlek #fallrunning #igrunners #womensrunning #speedtraining

A post shared by Elle Ellender (@runningthelowcountry) on

Run the Low Country

  • 10min WU Level II;
  • 1 mile Level IV, 1 mile Level II RI;
  • 6x 1min Level V, 1min Level II RI;
  • 1 mile Level IV, 1 mile 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 three main sets in this workout.

The first set is running a mile (~1,600m) at Level IV, before jogging another mile (~1,600m) at Level II for a Rest Interval (RI).

The second set is made up of six reps of one minute at Level V, then jogging at Level II for a Rest Interval (RI).

The third set is the same as the first set.

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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