Friday Fartlek Run: Stryd's Steady and Go Workout - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Training
Run Sessions Triathlon Training

Friday Fartlek Run: Stryd’s Steady and Go Workout

Running at a range of intensities will develop your running fitness across the spectrum and provide benefits for events from 5k through to longer events. 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 Stryd Power Meter’s Workout of the Week:

Stryd’s Steady and Go Workout

  • 10min WU Level II;
  • 3min Level IV, 3min Level II RI;
  • 4x 20sec Level IV Stride Outs, 40sec Level II RI;
  • 3min Level II;
  • 20min Level III, 3min Level IV; 2min Level II RI;
  • 5min Level III; 2min Level IV, 2min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

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

Expand the Warm Up (WU) further by running at Level IV intensity for three minutes. Follow this with a three minute Rest Interval (RI). Next up is a set of four, 20 second stride outs at Level IV. A stride out is a relaxed, fast, graceful run (not sprint) for the 100m. It’s important that the stride outs are smooth and relaxed. Imagine yourself running with the likes of John Walker, Anne Audain or Peter Snell in their prime.

Prior to the main set jog at Level II for three minutes.

The Main Set involves two sets each with three steps. The first step of the first set is 20 minutes long run at Level III. Lift the intensity to Level IV for the next three minutes prior to a two minute Rest Interval (RI) at Level II.

The second set has only a five minute step at Level III prior to increasing to Level IV for two minutes. Finish with a two minute Rest Interval (RI) at Level II prior to the Cool Down (CD).

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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