Friday Fartlek Run: Pete Magill's Short Repetitions B - Coach Ray

Coach Ray

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Friday Fartlek Run: Pete Magill’s Short Repetitions B

Running at your VO2 Max will build your top end speed. 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 Pete Magill’s book Fast 5k.

Pete Magill’s Short Repetitions B

  • 10min WU Level II;
  • 10-15x 30sec Level V, 60sec 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 between ten and fifteen reps at Level V for 30sec. Aim to run these reps at your 3km pace. Take a 60 second Rest Interval (RI) between reps, do some quick stretches and walk around.

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.

This session is suitable for beginners and can be used as a stepping stone to the intermediate workouts that will come in the next two weeks and advanced session the week later. Note that the pace for this sessions is a bit slower than last weeks session:

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.

I’ve recently launched a new Faster 10km training plan that will improve your 10km running speed, guaranteed. If your goal this year involves improving your running with limited time to train. Complete the form below and get more information about this great plan.


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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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