Friday Fartlek Run: Tom's Fartlek - Coach Ray

Coach Ray

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Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: Tom’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 such as a half or full 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 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 for this session comes from an Instagram post from a Finnish runner, @tom48run.


View this post on Instagram


Fartlek 4*(60s/60s recovery, 45s/75s recovery, 30s/90s recovery) #fartlek #speedplay #training #träning #löpning #kpk247 #vauhtileikittely

A post shared by Tom (@tom48run) on

Tom’s Fartlek

  • 10min WU Level II;
  • 4x
    • 60sec Level V, 60sec Level II RI;
    • 45sec Level V, 75sec Level II RI;
    • 30sec Level V, 90sec 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.

The main set in this workout involves four reps. Each rep includes three sub-reps to complete it.

The first sub-rep is 60 seconds long and should be done at Level V intensity. Follow this up with 60 seconds jogging at Level II for a Rest Interval (RI).

The second part of the rep involves 45 seconds of running at Level V, followed with 75 seconds of jogging at Level II for the Rest Interval (RI).

The third and final sub-rep of the rep involves running at Level V for 30 seconds and then jogging for 90 seconds at Level II for your Rest Interval (RI). This now completes the first rep and will have taken you a total of six minutes to do. You have four reps to do all up.

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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