Fartlek Session

Friday Fartlek Run: 3/2/1 Miles Threshold

Spending time running at Threshold intensity will build your ability to hold a fast pace and tolerate lactic acid. This session gets easier as you work your way through it. It involves running six miles at threshold intensity and is great for improving your performance over 10km to half marathon distance and longer.

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.

3/2/1 Miles Threshold

  • 10min WU Level II;
  • 3miles Level IV, 3min RI Level II;
  • 2miles Level IV, 2min RI Level II;
  • 1mile Level IV;
  • 10min CD Level II;
  • 10min Stretching

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

The Main Set involves running three reps at Level IV. The first rep is three miles (4.8km) long and is followed by three minutes of Rest Interval (RI) jogging at Level II. The second rep is two miles (3.2km) long and is followed by two minutes of jogging at Level II for the Rest Interval (RI). The last rep is one mile long.

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.

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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