Fartlek Workout

Friday Fartlek Run: Kiwi Running Show’s 1 Mile, 400 Split

This is a great session that targets multiple energy systems with reps of a mile distance interspaced with 400m reps at a higher intensity. All runners (and triathletes) can benefit from this higher intensity of training, especially athletes with events between 5 and 10km in distance.

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 today’s workout comes from the Kiwi Running Show podcast from last year, where Hayden Shearman and Stefan Smith discussed this workout. Listen to the podcast here.

3x 1 Mile / 400m

  • 10min WU Level II;
  • 3x
    • 1 Mile Level IV, 30sec RI;
    • 400m Level V, 3min RI;
  • 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 is made of three reps, within each rep are two sub reps. The first sub-rep is 1 mile long and is run at Level IV. After a 30-second Rest Interval (RI), the second sub-rep of 400m is run at Level V. Take a three-minute Rest Interval (RI) prior to starting the next rep.

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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If you enjoyed this workout, here is a similar session I published.

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