Friday Fartlek Run: Neha's Fartlek - Coach Ray

Coach Ray

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Friday Fartlek Run: Neha’s Fartlek

Spending time running at VO2 Max intensity will help develop your ability to run longer at this intensity. This is a perfect session for runners and triathletes running events up to 10km in distance.

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 Neha Singh in Dubai. You can follow them on Instagram @sketchily_yours

View this post on Instagram

What went through your head when you heard the term "fartlek" for the first time? . Well to me…I imagined a person running and passing gas with each step πŸ˜‚ . . . Fartlek is a swedish word which means "speed play" (fart- speed; lek- play) and it does feel like play 😁. Did my first fartlekrun workout today….and I enjoyed it!!!! . . . So today was 60sec+40sec+20sec run…with a gradual increase in speed. The last 20sec was an all out dash πŸ˜ŽπŸ˜ƒ Followed by 2 mins recovery jog. Repeat 4 times . . . . . #fartlek #fartlekrun #speedworkout #runnersofinstagram #loveforrunning #thisgirlruns #running_daily #run #runnerlife #trainhard #trainingrun #trainingpeaks #garminvivoactive #dubairunning #runningirl #beatyesterday #workhard #happyme #lovewhatyoudodowhatyoulove #runningdrills #striderunning #runningmotivation

A post shared by Neha Singh (@sketchily_yours) on

Neha’s Fartlek

  • 10min WU Level II;
  • 4x
    • 60sec Level III,
    • 40sec Level IV,
    • 20sec Level V,
    • 2min RI Level II
  • 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 four reps. Within each rep increase your speed as you work your way through. Start off with 60 seconds at Level III, before increasing to Level IV for 40 seconds, then finish the rep with 20 seconds at Level V. After each rep take a two minute Rest Interval (RI) 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.

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…). β€’ Entering your first triathlon? β€’ Stepping up to a longer distance? β€’ Looking to go faster? β€’ 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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