Fartlek Run

Friday Fartlek Run: The Running Channel’s Sub-20min 5km Session C

Running at a race pace provides a training stimulus that allows your body to get accustomed to that intensity. This is a perfect session for runners and triathletes running events between 5km & 10km.

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 runners often use 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 on the Running Channel. You can see the whole video here:

The Running Channel’s Sub-20min 5km Session C

  • 10min WU Level II;
  • 2x 3km Level IV, 4min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady, but not overconsuming at Level II for ten minutes.

The Main Set involves running two, three-kilometer reps at Level IV, with a four-minute Rest Interval (RI) jogging at Level II between reps.

If your goal is to run a sub-twenty minute five kilometre, then the pace is recommended to be 4:20 min/km.

If you are not aiming to go sub-20min you can still reap the benefit of this workout by running at your Level IV intensity.

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes of 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.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Price: $ 0.00

Get my Faster 5km 6 Week Challenge with 25% off

6 weeks of training is all you need to do to smash your current 5km time significantly. On the average following, in this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.

Some people have improved by more than 5 minutes following this programme!!!

Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running for greater than 60 minutes and want two run sessions per week.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

When purchasing use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to run for greater than 60 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing use the discount code “web25” to claim your 25% discount.

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

I have launched a new coaching service in the coming weeks and am now offering Initial Memberships at the lowest price that they will ever be offered. 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 $67 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, 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 US$350 for my coaching but you’ll get the advantage of

  • A dedicated training plan on Training Tilt (value $350)
  • Access to a fortnightly group coaching call (value $20 per call x2 = $40)
  • The event Training Bible (value $27 for each event plan)
  • Access to my popular Top 10 Healthy Recipes eBook ($17)
  • Access to a range of my popular eBooks (total value $76)
  • The dedicated Coach Ray / Qwik Kiwi Coaching support group (priceless)

That’s a total value of over $510, and you will only pay $67 per month, saving you over $443. 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 a low price for as long as you remain a member.

Click here to join now:

Leave a Reply

Your email address will not be published.

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