Fartlek Session

Friday Fartlek Run: Coach Holly’s Two’s and Four Hundreds

This session is great to improve speed for runners. It is perfect for both 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 runners often use 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 Coach Holly Wallace from Run4PRs


View this post on Instagram


Busy Monday Morning! – – Today was 2 of my children’s last day of school. All three have attended Aldersgate Day School and have made HUGE progress developmentally, academically, and socially. We have loved this school dearly and all of the staff who have become extended family. Quite literally, most of the staff are our neighbors so we saw them out and about all the time and especially at the pool in the summers…in fact, Maggie’s first introduction to her teacher last year was an encounter in the locker room while trying to get her swim suit up😂 Highly recommend this preschool to anyone in the area or moving to the area!❤️ This was a heavy good bye😭 – – I had about an hour to kill before I had to pick them up after dropping them off so I could take them to a last minute dentist appointment. Did you know California requires an updated dental exam before entrance to school?! Maybe I live under a rock, but I had never heard of that before. Lol. That kind of caught me off guard, but forced me to take action on something I’d been slacking on 🤪 So three dental appointments DONE ✅. – – Anyway – squeezed in a quick run!! Did some more repetition work! See the workout above! Feels good to make my legs move fast – it really is a skill and if you don’t practice moving your legs fast, you kind of lose it! Hence, why Strides are sooo important once you get away from early season repetition work! – – Currently catching up on some work now and then doing a last hurrah Moonlight Tour of the Monuments tonight with the fambam! – – Hope you have a nice productive Monday today as well!! Remember, most people don’t have the time, they MAKE the time to get their workouts or runs in! 👊🏻 – – – #marathonmomma #boston2019 #run4prs #teamrun4prs #dcrunner #igrunner #goodr #runlikeamother #speedwork #goodbyesarehard #militarywifelife #militarykids #runningcommunity #womensrunning #youdonthavetimeyoumaketime #marathoner #mondaymadness

A post shared by Holly Wallace (@run4prs.coachholly) on

Coach Holly’s Two’s and Four Hundreds

  • 10min WU Level II;
  • 3x
    • 2x 200m Level V, 200m Level II RI;
    • 1x 400m Level V, 400m Level II RI;
  • 10min CD Level II;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady, but not overconsuming at Level II for ten minutes.

The main set in this workout includes three reps.  Each rep includes sub reps of both 200m and 400m intervals.

Start off with two, 200m reps at Level V, followed by a 200m Rest Interval (RI) jogging at Level II. After the 200’s move straight into one hard rep of 400m at Level V. Follow that up with a relaxed 400m jog at Level II for your Rest Interval (RI) before repeating to complete the second and third reps.

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes of 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Friday Fartlek Run: 5x 5min Threshold

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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