Fartlek Session

Friday Fartlek Run: Holly’s 4x 1000 & 4x 400

Combining both threshold and VO2 max intensities in a single workout will build your finishing speed. This will pay dividends as you get towards the finish of your event. This session is great for runners and triathletes preparing for an event up to a half marathon in distance.

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 workout comes from Holly Wallace a runner I follow on Instagram. She is always doing interesting and challenging workouts.

Holly’s 4x 1000 & 4x 400

  • 10min WU Level II;
  • 4x 1,000m Level IV, 2min Level I RI;
  • 4x 400m Level V, 90sec Level I RI;
  • 10min CD Level II;
  • 10min Stretching

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

There are two main sets:

The first set is made of four reps of 1,000m at Level IV, take a two-minute walking Rest Interval (RI) at Level I between reps.

The second set is made up of four, 400m reps at Level V. Take a 90sec walking Rest Interval (RI) at Level I between reps.

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 coachray@coachray.nz and 021 348 729.

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

Price: $ 0.00

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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