Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Run Sessions Triathlon Training

Friday Fartlek Run: Special K’s – Sit-n-Kicks 10km

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon 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.

Over the next few weeks I’m going to cover a number of variations of 1km repeats. The inspiration for these workouts comes from an article by Mario Fraioli. That article can be found here.

Special K’s – Sit-n-Kicks 10km

  • 10min WU Level II;
  • 8-10x
    • 600m Level IV,
    • 400m Level V,
    • 3min 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 eight to ten reps of 1,000m. The first 600m is run at Level IV, before kicking for home for the final 400m at Level V. After each rep take a good 3 minutes jogging at Level II for your Rest Interval (RI). If doing this session at the track slowly make your way back around to the 200m start point to get ready for your next rep.

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 coachray@coachray.nz and 021 348 729.

Join over 2,884 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

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

I am launching a new coaching service in the coming weeks and am now offering Foundation Memberships at the lowest price that they will ever be offered for. You will gain access to ALL my training plans. The Foundation Membership is only offered whilst I build the site out and get my training plans built into the site. Join now for only $47 and gain access to Training Plans for beginner and recreational athletes:

  • All distances of Triathlon (including both Ironman and Ironman 70.3);
  • Full and Half Marathon’s, 5km & 10km running events;
  • Century and 40km TT cycle events;
  • Mountain Biking events and tours;
  • Swim training plans;
  • Strength training; and
  • Getting started with both swimming and running.

If the programme you are after isn’t yet built into the site, let me know which one you are after and I will ensure that is the next plan built into the site for you.

Normally I charge NZ$277 for my coaching but you’ll get the advantage of 

  • A dedicated training plan on Training Tilt (value $277)
  • Access to a fortnightly group coaching call (value $30 per call x2 = $60)
  • The event Training Bible (value $27 for each event plan)
  • Access to my popular Top 10 Healthy Recipesebook ($27)
  • The dedicated Coach Ray / Qwik Kiwi Coaching support group (priceless)

That’s a total value of over $391, and you will only pay $47 per month. All at no risk, if you don’t get faster in the first 30 days you get a full 100% money back guarantee.

This price will be grandfathered for you at the low price for as long as you remain a member.

Click here to join now:

LEAVE A RESPONSE

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.
%d bloggers like this: