Friday Fartlek Run: Emma-Kate Lidbury's Endurance and Fartlek Run - Coach Ray

Coach Ray

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Fartlek Workout
Run Sessions Triathlon Training

Friday Fartlek Run: Emma-Kate Lidbury’s Endurance and Fartlek Run

Running at your VO2 Max will build your top end speed, this workout provides that along with enhancing your endurance with the longer segment in the middle. 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 written by Emma-Kate Lidbury on, you can read the original article here.

Emma-Kate Lidbury’s Endurance and Fartlek Run

  • 10min WU Level II;
  • 45sec Level V, 90sec RI Level II;
  • 30sec Level V, 90sec RI Level II;
  • 15sec Level V, 90sec RI Level II;
  • 30min Level II;
  • 45sec Level V, 90sec RI Level II;
  • 30sec Level V, 90sec RI Level II;
  • 15sec Level V, 90sec RI Level II;
  • 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 two sets each with three reps run at Level V with 90 seconds Rest Interval (RI) at Level II after each rep. The first rep is 45 seconds long, the second rep only 30 seconds long and the third rep of each set is only 15 seconds. Between sets run for 30 minutes at Level II between sets.

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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