Friday Fartlek Run: JP's 300's - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: JP’s 300’s

Hard and fast reps are always challenging. 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 Jean-Pierre Ané about a run session he did on the track.

View this post on Instagram

« Our greatest glory is not in never falling, but in rising every time we fall ». I did a different track workout compared to the previous months. I only took 40 sec jogging between each reps as a rest. Of course the 300m are done much slower (I used to run it in 48 sec with 1min30 rest), but the stimulus on the body is great. It is much more aerobic and simulates the feeling you would have in the middle of a 10km race. I highly recommend to play with rest time for your interval workouts. You will see you work completely different area and it will make you a better runner!! #athlete #training #trainingday #motivation #running #trackandfield #run #runningmotivation #instarunners #runtoinspire #trainhard #traininghard #trainharderthanme #coach #fitness #fit #fitstagram #fitmotivation #fitnessmodel #igfit #nike #nikerunning #cardio #lgsteamrun

A post shared by Jean-Pierre Ané (@jp.running) on

Findlay Fartlek

  • 10min WU Level II;
  • 12x 300m Level V, 100m 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 12, 300m reps at Level V. Between reps jog for 100m at Level II as your Rest Interval (RI). Jean-Pierre does the 300m reps in under 52 seconds, but the 100m jog takes 40 seconds.

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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