Run Fartlek

Friday Fartlek Run: Rebecca Keat’s 3 Sets of 5x 30sec

Lots of short, intense repetitions with short rest periods between can do wonders to increase your VO2 Max. This session is great for runners and triathletes preparing for a 5km event and will also pay dividends for events up to and including a half marathon 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.

This week’s workout was inspired by a video from Rebecca Keat of Team Sirius. Rebekah was a pro triathlete for over 22 years with over 30 podiums including a two-time junior world champion, 6 x Iron Distance Champion and 3 x National Champion. Bek still holds one of the fastest female times in history with 8 hours 39 minutes over the Iron Distance.

Rebecca Keat’s 3 Sets of 5x 30sec

  • 10min WU Level II;
  • 3 sets of:
    • 5x 30sec Level V, 30sec Level II RI;
    • 2min Level II RI between sets;
  • 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. I’ve made the Warm Up (WU) longer as five minutes is too short and you won’t get the physiological benefit of a Warm Up (WU).

The main set is made up of three sets, each set is made up of five reps of 30 seconds at Level V, with a 30-second Rest Interval (RI) at Level II. Take a two-minute jog between sets for a further Rest Interval (RI).

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes. Once again I’ve extended this as two minutes is far too short to get any physiological benefit from a Cool Down (CD).

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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