Run Session

Friday Fartlek Run: Athletic Brewing Pacing Ladder

The ability to sustain a high pace is important, especially at the end of a half or full marathon (especially in an Ironman 70.3 or full Ironman). Getting familiar with that high pace can be achieved by having a substantial rest between reps. This session is great for runners and triathletes especially those doing 10km or longer.

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 week’s workout comes from a workout that was part of the Ironman VC making up one of the challenges a couple of weeks ago.

Athletic Brewing Pacing Ladder

  • 10min WU Level II;
  • 400m Level IV, 400m Level II RI;
  • 800m Level IV, 800m Level II RI;
  • 1,200m Level IV, 1,200m Level II RI;
  • 3,200m Level IV;
  • 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 is made up of four reps of running at Level IV, followed by a Rest Interval (RI) jogging at Level II of the same distance.

Start off with a 400m rep at Level IV, followed by your 400m Rest Interval (RI). Keep the pace smooth and relaxed for this rep.

Next up is 800m at Level IV, which is also followed by an 800m jog at Level II for your Rest Interval (RI). Think about your cadence as you run this rep.

The next rep is 1,200m long, also at Level IV. Take a 1,200m Rest Interval (RI) jogging at Level II prior to the final rep.

Finish with 3,200m (2 miles) at Level IV to finish this session strongly.

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.

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) and Zwift (.ZWO) files for this workout for FREE

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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