Friday Fartlek Run: Kirsten Sweetland's 90sec Reps - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Run Sessions Triathlon Training

Friday Fartlek Run: Kirsten Sweetland’s 90sec Reps

Spending time at Level V or your VO2 Max intensity will help you build, clear and utilise lactic acid. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.

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 article in the Canadian Triathlon Magazine written by Kirsten Sweetland, click here to read about it. Her coach Jon Brown used to prescribe this session for her.

Kirsten Sweetland’s 90sec Reps

  • 15-20min WU Level II;
  • 6-18x 90sec Level V, 30sec Level I RI;
  • 10min CD Level II;
  • 10min Stretching

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

The Main Set involves running between six and eighteen reps at Level V (about 5km pace) for 90 seconds. Kirsten does this session on a treadmill. For the Rest Interval (RI) standard beside the treadmill for 30 seconds, and if doing it on the road or track walk gently for your Rest Interval (RI).

Start with six reps and progressively build to 18 over a number of weeks.

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.

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…). • 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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