Friday Fartlek Run: Matt LeGrand's 10x 500m Track Session - Coach Ray

Coach Ray

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Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: Matt LeGrand’s 10x 500m Track Session

400m or quarter’s are a great distance to run intervals to improve your VO2 max. By doing 500m reps this forces you to push just that little bit further. This is a perfect session for runners and triathletes running events up to and over the full 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.

The inspiration for this post came from a YouTube video from Matt LeGrand.

Matt LeGrand

  • 15min WU Level II;
  • 4x 80m Stride Outs;
  • 10x 500m Level V, ~1min Level II 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 fifteen minutes. Include four stride outs prior to the main set.

A stride out is a relaxed, fast, graceful run (not sprint) for the 100m. It’s important that the stride outs are smooth and relaxed. Imagine yourself running with the likes of John Walker, Anne Audain or Peter Snell in their prime. Stride out for about 80m, then relax, walk around a bit and then when you are ready repeat until you have completed four.

The Main Set is ten reps of 500m at Level V. If you are doing these on an athletic track that is a lap and a quarter. For the recovery, jog easily for about a minute at Level II. If you are at the athletics track, jog easily from the finish point across the track back to the start line (this will be about a minute if you truly do it easily).

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.

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

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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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