Run Session

Friday Fartlek Run: Pete Magill’s Short Repetition Runs C

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 Repetition Runs C

  • 10min WU Level II;
  • 15-30x 30sec Level V, 60sec 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 involves running between fifteen and thirty 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 of stretching to assist with the recovery.

This session is suitable for intermediate runners and can be used as a stepping stone to the workouts that will come in the next two weeks.

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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Download the Garmin (.FIT) files for this workout for FREE

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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