Friday Fartlek Run: TempoFit's Royal Flush - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: TempoFit’s Royal Flush

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 TempoFit’s Workout of the Week from back in February, you can read the original article here.

TempoFit’s Royal Flush

  • 10min WU Level II;
  • 2x 5km (Build), 2min 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 two reps of five kilometres. As you progress through each kilometre increase your pace. Start with the first kilometre run at marathon pace, then increase to half marathon pace for the second kilometre. The third kilometre should be run at your one hour pace, then ten kilometre pace for the fourth kilometre. The final kilometre is run at five kilometre pace. Take a two minute Rest Interval (RI) jogging at Level II before starting the second rep at your marathon pace again.

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.

Here are target paces for various 5km abilities.

5k AbilityMarathonHalf Mara1 hour/Lactate10k5k

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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