Friday Fartlek Run: Frank's Fartlek - Coach Ray

Coach Ray

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Fartlek Training
Run Sessions Triathlon Training

Friday Fartlek Run: Frank’s Fartlek

Spending time running at both VO2 Max intensity & Threshold intensity will help develop your ability to run longer at these intensities. 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 Paco Hdez in Mexico. You can follow them on Instagram @go.frank.hdez

Frank’s Fartlek

  • 10min WU Level II;
  • 1min Level V, 1min Level II RI;
  • 2min Level V, 1min Level II RI;
  • 3min Level V, 2min Level II RI;
  • 4min Level V, 2min Level II RI;
  • 5min Level IV, 3min Level II RI;
  • 6min Level IV, 3min Level II RI;
  • 7min Level IV, 4min Level II RI;
  • 8min Level IV, 4min Level II RI;
  • 9min Level IV;
  • 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 nine reps. The first rep is only one minute in duration and is done at Level V. As you progress through the reps they get longer by a minute with each rep and as you work through your intensity decreases slightly.

The first two reps (one minute and two minutes duration respectively) are done at Level V and have a one minute Rest Interval (RI) at Level II after each rep. As you move on to the third and fourth rep (three and four minutes duration respectively) you get a two minute Rest Interval (RI) at Level II, and the reps are still done at Level V.

The fifth and sixth reps (of five and six minutes duration respectively) are done at Level IV, and have a three minute Rest Interval (RI) after each rep at Level II.

The seventh and eighth reps (of seven and eight minutes duration respectively) are also at Level IV and have a four minute Rest Interval (RI) at Level II after each rep.

The ninth rep (which is nine minutes long) is done at Level IV. Move straight into the Cool Down (CD) afterwards.

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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