Friday Fartlek Run: Finlay Fartlek - Coach Ray

Coach Ray

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Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: Finlay Fartlek

Hard and fast reps are always challenging and the less rest you get the quicker the session is over and done with. 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 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 an Instagram post from Heather Jackson about a run session she did with Paul Findlay (who herself also posted about the session).

View this post on Instagram

When you have a 12mile hilly trail run but @paula_findlay has 24x1minute ON /30seconds float… πŸ€”πŸ€”πŸ€” you get super nervous like a race morning, pull your @hokaoneone singlet on inside outπŸ€¦πŸΌβ€β™€οΈ and hang on for dear life! 😹 One of the best parts of 2020 for me has been getting the opportunity to train with Paula (and @eric_lagerstrom πŸ˜ƒπŸ‘ŒπŸ») in a fun, relaxed atmosphere… some days we just run, or do hill reps, or tempo, or yesterday’s fartlek. I’ve mainly just been ticking things over aerobically but it always feels good to push here and there and it’s been an honor to get to train with this superstar.πŸ™ŒπŸ» Massive thank you @wattieink for the @herbalife24 sag because it has been HOTβ˜€οΈπŸ˜… #hokaoneone #timetofly #herbalife24 #herbalifeusa

A post shared by Heather Jackson (@hjacksonracing) on

Findlay Fartlek

  • 10min WU Level II;
  • 24x 60sec Level V, 30sec Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy jogging at Level II.

The Main Set involves running 24, one minute reps at Level IV. Between reps jog for 30 seconds at Level II as your Rest Interval (RI).

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

Finish withΒ 10 minutes stretchingΒ 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.

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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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