Friday Fartlek Run: Rick Kattoff's 40/20 Plus Workouts - Coach Ray

Coach Ray

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Fartlek Training
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Friday Fartlek Run: Rick Kattoff’s 40/20 Plus Workouts

This session is great to improve speed for runners over 5km. 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 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 article on Training Peaks written by Rick Kattoff from TeamKattoff Coaching.  Read the original article here.

Rick Kattoff’s 40/20 Workouts

  • 10min WU Level II;
  • 6-10x 40sec Level V, 20sec Level IV 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 is made up of a number of reps of 40 seconds duration at your Level V pace (0:06/km or 0:10/mile faster than your goal 5km pace), then run for 20 seconds duration at your Level IV pace (0:16/km or 0:25/mile slower than goal pace) for a slight Rest Interval (RI). Complete a mile of this 40/20 running before moving to the Cool Down (CD).

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.

Check the table below to see the pace you should be aiming to achieve based on your 5km Goal Time.

5km Goal Time 0:18:00 0:20:00 0:22:00 0:24:00 0:26:00 0:28:00 0:30:00 0:32:00
Kilometre Pace
40 sec 0:03:30 0:03:54 0:04:18 0:04:42 0:05:06 0:05:30 0:05:54 0:06:18
20 sec RI 0:03:52 0:04:16 0:04:40 0:05:04 0:05:28 0:05:52 0:06:16 0:06:40
Mile Pace
40 sec 0:05:38 0:06:16 0:06:55 0:07:33 0:08:12 0:08:51 0:09:29 0:10:08
20 sec RI 0:06:13 0:06:51 0:07:30 0:08:08 0:08:47 0:09:26 0:10:04 0:10:43

Each week aim to increase the distance you run. When doing the 40/20 running session, progress each week a little, maintaining your pace building towards 3-4 miles of running at this effort.

Prior to doing this workout make sure you have comfortably completed a minimum of 3 miles of 40/20 running following the structure in the workout two weeks ago.

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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