Friday Fartlek Run – The Run Experience Big Dog Workout - Coach Ray

Coach Ray

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Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run – The Run Experience Big Dog Workout

This is a perfect session for runners and triathletes running events between 10km through to Half Marathon and it can also be great to build fitness for those doing longer events too.

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 workout comes from one described by the Run Experience in this video here:

The Run Experience Big Dog Workout

  • 10min Level II WU;
  • 2,400m Level IV, 3min RI;
  • 1,600m Level IV, 2min RI;
  • 2,400m Level IV, 3min RI;
  • 2x 800m Level IV, 2min RI;
  • 2,400m Level IV, 3min RI;
  • 2x 400m Level V, 1min RI;
  • 10min Level II CD;
  • 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 a number of reps all done at close to your 10km pace (i.e. Level IV). When you do a 2,400m rep do this at ten seconds per mile or 6 seconds per kilometer slower than your 10km pace. For the 1,600m or 800m reps do these ten seconds per mile or 6 seconds per kilometer faster than your 10km pace. And for the 400m reps do them as fast as you can at Level V. See the chart below for suggested paces for various 10km times.

Start off with a 2,400m rep, then take a Rest Interval (RI) of three minutes.

Next up is a rep of one mile (or 1,600m), take a two minute Rest Interval (RI) after this rep.

Follow this with another 2,400m rep, and take a Rest Interval (RI) of three minutes.

Next is a set of two 800m reps, with a two minute Rest Interval (RI) between reps and also prior to the next set.

The next set is another 2,400m rep, and take a Rest Interval (RI) of three minutes.

Finish with a set of of two 400m reps, with a one minute Rest Interval (RI) between reps. Run these as fast as you can.

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.

Target 10km Time2,400m Pace per Mile2,400m Pace per Km1,600m / 800m Pace per Mile1,600m / 800m Pace per Km
30min0:05:000:03:060:04:400:02:54
32min0:05:200:03:180:05:000:03:06
34min0:05:390:03:300:05:190:03:18
36min0:05:580:03:420:05:380:03:30
38min0:06:180:03:540:05:580:03:42
40min0:06:370:04:060:06:170:03:54
42min0:06:560:04:180:06:360:04:06
44min0:07:160:04:300:06:560:04:18
46min0:07:350:04:420:07:150:04:30
48min0:07:550:04:540:07:350:04:42
50min0:08:140:05:060:07:540:04:54
52min0:08:330:05:180:08:130:05:06
54min0:08:530:05:300:08:330:05:18
56min0:09:120:05:420:08:520:05:30
58min0:09:310:05:540:09:110:05:42
60min0:09:510:06:060:09:310:05:54
62min0:10:100:06:180:09:500:06:06
64min0:10:290:06:300:10:090:06:18

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.

With COVID-19 putting us here in NZ into lockdown (but still able to exercise in our local neighbourhood) and events cancelled, my race plans have been put into disarray. For the next four weeks I’m focusing on improving my 5km time. Monday will see me running a 5km and then 28 days of focused training.

Previously over a 4 week period myself and an athlete I coach have just taken over 2 minutes each off our 5km times. Jamie has dropped nearly 3 minutes from 25:36 to 22:37 (12% improvement) and I have taken my 5km time from 23:20 to 21:09 (9% improvement). I’ve put together a package that will help runners of all abilities, run a faster 5km.

I’m so certain that you will be running faster I have given it a 100% money back guarantee if you don’t improve your 5km time after 28 days. I don’t care what your excuse for running slower is after 28 days…..

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If you want to be one of the first 20 people to go through this programme and get it for the ultra low price of $28 then fill in the form below. But before you do so here is what you will get for your $47:

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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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